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Wednesday 141001

30
Sep

Wednesday 141001

Juliet doing her thing at the CFF Masters Championships. 

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Bulgarian Split Squat x 6-8 ea.
  • Plank Hold x 30-45 Seconds

Skill:

WOD:
7 Sets Each: (EMOM)

  • Odd Minutes = 7 Deadlifts (Choose weight, BE SMART)
  • Even Minutes = 12-20 Wall Balls
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

5 Sets: (EMOM)

  • Front Squat x 5 @ 83-85%

Skill:

WOD:
7 Sets Each: (EMOM)

  • Odd Minutes = 7 Deadlifts (Choose weight, BE SMART)
  • Even Minutes = 15-20 Unbroken Wall Balls
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (Every 2 Minutes)

Front Squat

  • Set 1 – 2 reps @ 65%
  • Set 2 – 2 reps @ 70%
  • Set 3 – 2 reps @ 75%
  • Set 4 – 1 rep @ 80%
  • Set 5 – 1 rep @ 85%
  • Set 6 – 1 rep @ 90%

B) 12 Sets: (Every 90 Seconds)

  • Clean x 1

Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98, 101, 101+

Skill:

WOD
7 Sets Each: (EMOM)

  • Odd Minutes = 5 Deadlifts (Choose weight, BE SMART)
  • Even Minutes = 20 Unbroken Wall Balls
Additional:
  • 10 Minutes Mobility

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