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Wednesday, April 6, 2016

6
Apr

Wednesday, April 6, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

  • Deadlift x 3

B) 4 Sets:

  • Pause Push Jerk x 2 @65% @13×1

Skill:

WOD:
AMRAP in 8 Minutes:

For Rounds and Total Load Moved:

  • 150m Run
  • 3 Deadlift
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

A) 5 Sets:

  • CLEAN GRIP ISO START + LOW HANG CLEAN @ 75% of 1 RM

Goal to increase 5-10# each week.

B) 4 Sets:

  • Pause Push Jerk x 2 @65% @13×1

Skill:

WOD:
AMRAP in 8 Minutes:

For Rounds and Total Load Moved:

  • 150m Run
  • 3 Deadlift
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

  • CLEAN GRIP ISO START + LOW HANG CLEAN @ 75% of 1 RM

Goal to increase 5-10# each week.

B) 4 Sets:

  • Pause Push Jerk x 2 @65% @13×1

Perform After WOD

C) 3 Sets:

  • Back Squat x 8 @70%

*Goal to increase 10-20# each week

Skill:

WOD:
AMRAP in 8 Minutes:

For Rounds and Total Load Moved:

  • 150m Run
  • 3 Deadlift
Additional:
  • 10 Minutes Mobility

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