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Wednesday, December 28, 2016

27
Dec

Wednesday, December 28, 2016

Essentials

Strength/Skill:
Warm Up:

  • Side Plank Hold on Forearms x 30 seconds ea.
  • Bent Over weighted YTW x 10 each
  • Rolling Squats/Pistols x 45 Seconds
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

A) 5 Sets:

  • 3 Position Pause Clean Deadlift (Just Below Knee, Above Knee, Mid Thigh) + Power Clean

B) 3 Sets:

  • Pendlay Row x 8
  • Bent Over DB Lateral x 12

C) 4 Sets:

  • 25 yard Empty Sled Push (As Fast As Possible)
  • Rest as needed

D) 3 Sets:

  • 25 yard Sled Push (As heavy as possible)
  • Rest as needed

 

Skill:

WOD:
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Side Plank Hold on Forearms x 30 seconds ea.
  • Bent Over weighted YTW x 10 each
  • Rolling Squats/Pistols x 45 Seconds
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

A) 5 Sets:

  • 3 Position Pause Clean Deadlift (Just Below Knee, Above Knee, Mid Thigh) + Power Clean

B) 3 Sets:

  • Pendlay Row x 8
  • Bent Over DB Lateral x 12

C) 4 Sets:

  • 25 yard Empty Sled Push (As Fast As Possible)
  • Rest as needed

D) 3 Sets:

  • 25 yard Sled Push (As heavy as possible)
  • Rest as needed

Skill:

WOD:
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Side Plank Hold on Forearms x 30 seconds ea.
  • Bent Over weighted YTW x 10 each
  • Rolling Squats/Pistols x 45 Seconds
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

Perform After WOD

A) 3 Sets:

  • RDL x 15 @ 50% of 10RM Sumo Deadlift

B) 4 Sets:

  • 25 yard Empty Sled Push (As Fast As Possible)
  • Rest as needed

Skill:

WOD:
4 Sets: (Emom x 24 minutes)

  • Minute 1: 8 Medball Squat Overhead toss 20/14 (Focus on speed out of the bottom not weight)
  • Minute 2: 6 each Step Up jump (Perform all 6 on 1 leg, then 6 on other)
  • Minute 3: 6 Double clap push up/Plyo Push Up
  • Minute 4: 6 Chest to Bar Pull Up + 6 Toe to Bar
  • Minute 5: 5 each Weighted Pistol 55/35
  • Minute 6: 12-20 GHD sit up

    Intent:
    Scale to keep moving. Pick reps or weight that will allow you to make the desired stimulus in each minute. Should have :15-:20 rest each minute.

Additional:
  •  Mobility

 

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