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Wednesday, December 9, 2015

8
Dec

Wednesday, December 9, 2015

Reminder: Sweat Class will run at 9:15 am and 5 pm.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A1) 4 Sets:

  • Back Squat x 5

A2) 4 Sets:

  • Single Arm DB Row x 8ea.

Skill:

WOD:
AMRAP in 14 Minutes:

  • 100m Run
  • 3 KB Swing
  • 3 Push Ups
  • 3 Sit Ups
  • 100m Run
  • 6 KB Swing
  • 6 Push up
  • 6 Sit Up
  • 100m Run
  • 9 KB Swing
  • 9 Push Up
  • 9 Sit Up
  • 100m Run, 12, 12, 12, ….
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Super Set A1 and A2

A1) 4 Sets:

*Goal to increase at least 20# each week if working weight is above 395# and increase at least 10# each week if working weight is below 395#.

A2) 4 Sets:

  • Single Arm DB Row x 8ea.

Skill:

WOD:
AMRAP in 14 Minutes:

  • 100m Run
  • 3 Handstand Push Ups
  • 3 Ring Dips
  • 3 Push Ups
  • 100m Run
  • 6 Handstand Push Ups
  • 6 Ring Dips
  • 6 Push Ups
  • 100m Run
  • 9 Handstand Push Ups
  • 9 Ring Dips
  • 9 Push Ups
  • 100m Run, 12, 12, 12, ….
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Snatch + Snatch Balance + Overhead Squat @BW

*Goal to increase 5-10# each week

B1) 9 Sets:

Clean ad Jerk (Percentages are based off last weeks 1RM)

  • Set 1 = 70-75%
  • Set 2 = 75-80%
  • Set 3 = 80-83%
  • Set 4 = 85-88%
  • Set 5 = 88-90%
  • Set 6 = 90-93%
  • Set 7 = 95%
  • Sets 8-9 = Drop wt. of 30# if above 265#, and drop weight of 20# if below 265#.

C) 3 Sets: (Perform After WOD)

  • 2 Push Press + Push Jerk @60% of 1RM Clean and Jerk (Must hold each rep overhead for 3 seconds)
  • Strict Toe To Bar x 10-12
  • Banded Hip Bridge Heels on Bench x 15-20
WOD:
AMRAP in 14 Minutes:

  • 100m Run
  • 3 Handstand Push Ups
  • 3 Ring Dips
  • 3 Push Ups
  • 100m Run
  • 6 Handstand Push Ups
  • 6 Ring Dips
  • 6 Push Ups
  • 100m Run
  • 9 Handstand Push Ups
  • 9 Ring Dips
  • 9 Push Ups
  • 100m Run, 12, 12, 12, ….
Additional:
  • Mobility

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