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Wednesday, April 8, 2015

7
Apr

Wednesday, April 8, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 90 Seconds)

  • Pause Push Jerk x 2 @ 65% of 1RM Clean and Jerk

*Pause for 3 Seconds in dip then drive.

B) 3 Sets:

  • Bent Over Barbell Row x 8
  • 3 Way DB Shoulder Complex x 10 ea. (Bent Over Lateral Raise, Lateral Raise, Front Raise)
  • DB Hang Pull x 12

Skill:

WOD:
For Quality 8 Sets Each (Tabata :20 on/:10 off Alternating Movements)

  • Wall Facing Handstand Hold
  • L-Sit/Forearm Plank Hold
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Pause Push Jerk x 2 @ 65% of 1RM Clean and Jerk

*Pause for 3 Seconds in dip then drive.

B) 2 Sets: (Rest 3 Minutes between Sets)

  • Incline DB Press x ME

*Choose a weight in which you’re going to perform between 15-20 reps. Rest 3 Minutes between sets.

C) 3 Sets:

  • Bent Over Barbell Row x 8
  • 3 Way DB Shoulder Complex x 10 ea. (Bent Over Lateral Raise, Lateral Raise, Front Raise)
  • DB Hang Pull x 12

Skill:

WOD:
For Quality 8 Sets Each (Tabata :20 on/:10 off Alternating Movements)

  • Wall Facing Handstand Hold
  • L-Sit/Forearm Plank Hold
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Halt Clean x 2 @ 75% of 1 RM

*Pause for 3 Seconds at knees.

B) 4 Sets: (Every 2:30)

  • Back Squat x 8 @ 70%

C) 5 Sets: (Every 90 Seconds)

  • Pause Push Jerk x 2 @ 65% of 1RM Clean and Jerk

*Pause for 3 Seconds in dip then drive.

D) 2 Sets:

  • Incline DB Press x ME

*Choose a weight in which you’re going to perform between 15-20 reps. Rest 3 Minutes between sets.

E) 3 Sets:

  • Bent Over Barbell Row x 8
  • 3 Way DB Shoulder Complex x 10 ea. (Bent Over Lateral Raise, Lateral Raise, Front Raise)
  • DB Hang Pull x 12

Skill:

WOD:
Additional:
  • 10 Minutes Mobility

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