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Wednesday 140910

9
Sep

Wednesday 140910

Renee Representing Surge at the Tough Mudder, great job on the Monkey ladder!!!

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

8 Sets: (Every 90 Seconds)

  • 2 Hang Power Clean + 2 Front Squat

Skill:

WOD:
7 Sets: (Every 2 Minutes)

  • 5 Hang Power Cleans
  • 30 Mountain Climbers
  • 7 Supine Row
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets: (EMOM)

  • Power Clean x 1 (Build to today’s 1 RM)

B) 5 Sets: (Every 2 Minutes)

  • Back Squat x 5 @ 80-83%

Skill:

WOD:
7 Sets: (Every 2 Minutes)

  • 5 Power Cleans @ 70% of A
  • 30 Double Unders
  • 7 Strict Pull Ups (C2B if you have them)
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (EMOM)

  • Front Squat x 1

Loads per set (by %): 50, 60, 70, 75, 80, 85

B) 10 Sets: (Sets 1-6 = Every 90 Seconds, Sets 7-10 = Every 2 Minutes)

  • Clean x 1

Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98

C) 3 sets: (Perform After WOD)

Skill:

WOD
10 Sets: (EMOM)

  • Minute 1 – 20 Jumping Lunges with Barbell 75/55
  • Minute 2 – 15 Unbroken Wall Ball 30/20
  • Minute 3 – 10 Toes to Bar
Additional:
  • 10 Minutes Mobility

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