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Wednesday 141029

28
Oct

Wednesday 141029

Essentials

Strength/Skill:
Warm Up: 

  • Dynamic Warm Up

Strength:

A1) 3 Sets: (EMOM)

Immediately followed by…

A2) 5 Sets: (Every 90 Seconds)

  • Split Jerk x 3

*Focus on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Skill:

WOD:
 7 Sets Each: (EMOM Alternating Movements)

  • Odd = 3-5 Pull Ups + 5-8 Push Ups
  • Even = 8-10 Sumo Deadlifts 185/125
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

 

A1) 3 Sets: (EMOM)

Immediately followed by…

A2) 5 Sets: (Every 90 Seconds)

  • Split Jerk x 3  @ 70-80%

*Focus on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Skill:

WOD:
7 Sets Each: (EMOM Alternating Movements)

  • Odd = 3-5 Muscle Up (Perform x 2 Pull Ups + Dips if you don’t have Muscle Ups)
  • Even = 8-10 Sumo Deadlifts 185/125
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A1) 3 Sets: (EMOM)

Immediately followed by…

A2) 5 Sets: (Every 90 Seconds)

  • Split Jerk x 3  @ 70-80%

*Focus on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B) 5 Sets: (Every 2 Minutes)

Deadlift

  • Set 1 – 8 @ 50%
  • Set 2 – 6 @ 60%
  • Set 3 – 4 @ 70%
  • Set 4 – 2 @ 80%
  • Set 5 – 2 @ 85%

C) 5 Sets: ( Every 90 seconds)

Reset the barbell every time on the floor…do not perform these touch and go.

Skill:

WOD:
For time:

  • Run 400 Meters
  • 21 Strict Handstand Push-Ups**
  • Run 400 Meters
  • 15 Strict Handstand Push-Ups**
  • Run 400 Meters
  • 9 Strict Handstand Push-Ups**

**Like the Muscle Up Biathlon from the 2014 Games, complete a 200 meter penalty lap for every time you break your handstand push-ups. If you struggle with Handstand Push-Ups, modify the distances of the run (e.g., 200m full lap, 100m penalty lap) so that you can still accumulate volume in the pressing. If you are strong with HSPUs, perform this as a max reps after each run…with the goal of achieving at least the number of prescribed reps in each set – note both time and reps per round if you choose this option.

Additional:
  • 10 Minutes Mobility

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