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Wednesday 141119

18
Nov

Wednesday 141119

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

10 Sets: (Every 2 minutes)

Jerk

  • Sets 1-2 – 3 reps
  • Sets 3-4 – 2 reps
  • Sets 5-6 – 2 reps
  • Sets 7-8 – 1 rep
  • Sets 9-10 – 1 rep

Skill:

WOD:
A) Tabata Mash Up: (20 Seconds Work, 10 Seconds Rest)

  • Wall Ball
  • Pull Ups

Rest 1 Minute Then Perform:

B) Tabata Mash Up: (20 Seconds Work, 10 Seconds Rest)

  • Double Unders
  • Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

10 Sets: (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 @ 90-95%
  • Sets 9-10 – 1 rep @ 101-105%

Skill:

WOD:
A) Tabata Mash Up: (20 Seconds Work, 10 Seconds Rest)

  • Wall Ball
  • Pull Ups

Rest 1 Minute Then Perform:

B) Tabata Mash Up: (20 Seconds Work, 10 Seconds Rest)

  • Double Unders
  • Burpee
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets: (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 @ 90-95%
  • Sets 9-10 – 1 rep @ 101-105%

B) 5 Sets: (Every 2 Minutes)

Deadlift

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

C. 3 Sets: (Every 90 Seconds)

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

Skill:

WOD:
EMOM For 20 Minutes:

  • Odd Minutes: 15 Calorie Row
  • Even Minutes: 15 Burpee
Additional:
  • 10 Minutes Mobility

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