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Wednesday 141112

11
Nov

Wednesday 141112

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

 

8 Sets: (Every 90 Seconds)

Split Jerk

  • Sets 1- 2 – 2 reps
  • Sets 3-4 – 2 reps
  • Sets 5-6 – 1 reps
  • Sets 7-8 – 1 rep

Skill:

WOD:
4 Sets For Reps:

  • :30 Seconds 10 yrd shuttle run
  • :30 Seconds Rest
  • :45 Seconds Ring/Stationary Dip
  • :15 Seconds Rest
  • :30 Seconds Deadlifts (NO TOUCH AND GO BAR MUST RE-SET)
  • :30 Seconds Rest
  • :45 Seconds DB/KB Shoulder to Overhead 45/30
  • :75 Seconds Rest
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

8 Sets: (Every 90 Seconds)

Split Jerk

  • Sets 1- 2 – 2 reps @ 65-75%
  • Sets 3-4 – 2 reps @ 75-85%
  • Sets 5-6 – 1 reps @ 85-90%
  • Sets 7-8 – 1 rep @ 90-95%

(Do Not Go Over Percentages)

Skill:

WOD:
4 Sets For Reps:

  • :30 Seconds 10 yrd shuttle run
  • :30 Seconds Rest
  • :45 Seconds Ring/Stationary Dip
  • :15 Seconds Rest
  • :30 Seconds Deadlifts @ 65-75% of 1 RM (NO TOUCH AND GO BAR MUST RE-SET)
  • :30 Seconds Rest
  • :45 Seconds DB/KB Shoulder to Overhead 45/30
  • :75 Seconds Rest
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets: (Sets 1-6 Every 90 Seconds, Sets 7-10 Every 2 minutes)

Jerk

  • Sets 1-2 – 3 reps @ 60%
  • Sets 3-4 – 2 reps @ 70%
  • Sets 5-6 – 2 reps @ 80%
  • Sets 7-8 – 1 rep @ 85-90%
  • Sets 9-10 – 1 rep @ 90-95%

B) 6 Sets: (Every 2 minutes)

Deadlift

  • Set 1 – 8 reps @ 50%
  • Set 2 – 6 reps @ 60%
  • Set 3 – 4 reps @ 70%
  • Sets 4-6 – 2 reps @ 80%

Easing up the loading this week so that you can come back and feel super strong next week.

C) 3 Sets: (Every 2 Minutes)

  • Speed Deadlift x 3 reps @ 65%

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

Skill:

WOD:
2 Sets for max reps:

  • 4 Minutes of Rowing (for meters)
  • 3 Minutes of Ring Dips @ 10X1 (pause for one second at full extension)
  • 2 Minutes of Shoulder to Overhead 135/95
  • Rest 4 minutes

Makethe ring dips legit – elbow fully extended and hold for a count of “one-one thousand”.

Additional:
  • 10 Minutes Mobility

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