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Wednesday, July 1, 2015

30
Jun

Wednesday, July 1, 2015

Essentials

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

 

A) 5 Sets: (Every 90 Seconds)

  • Push Press + Push Jerk x 3 @65% of 1 RM Clean & Jerk

*1 Push Press = 1 Push Jerk = 1 Rep

B) 3 Sets:

  • Strict Pull Up x 4-6

C) 2 Sets:

  • Cuban Press x 10
  • Bent Over Barbell Row x 8
  • Band Pull a Parts x 20

Skill:

WOD:
AMRAP in 6 Minutes

  • 3 Push Up
  • 20 Double Unders
  • 6 Push Up
  • 20 Double Unders
  • 9 Push Up
  • 20 Double Unders
  • 12…15…18…
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Push Press + Push Jerk x 3 @ 65% of 1 RM Clean & Jerk

*1 Push Press = 1 Push Jerk = 1 Rep

B) 3 Sets: (Every 90 Seconds)

  • Wt. Strict Pull Up x 6 (AHAP)

C) 2 Sets:

  • Cuban Press x 10
  • Bent Over Barbell Row x 8 @ 65% of 1 RM Snatch
  • Band Pull a Parts x 20

Skill:

WOD:
AMRAP in 6 Minutes

  • 3 Ring Push Up
  • 20 Double Unders
  • 6 Ring Push Up
  • 20 Double Unders
  • 9 Ring Push Up
  • 20 Double Unders
  • 12…15…18…
Additional:

Competition

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 5 Sets: (EMOM)

  • Snatch Pull + Power Snatch + Hang Snatch (Just Below Knee) @ 60% of 1RM

B1) 4 Sets: (Every 2:30)

Back Squat

  • Set 1 = 5 Reps @ 70%
  • Set 2-4 = 5 Reps @ Drop Wt. of 25# if 70% is below 440#, and 35# if 70% is above 440#

B2) 4 Sets:

  • Wt. Strict Pull Up x 6 (AHAP)

C) 2 Sets:

  • Cuban Press x 10
  • Bent Over Barbell Row x 8 @ 65% of 1 RM Snatch
  • Band Pull a Parts x 20

D) 3 Sets:

Skill:

WOD:
AMRAP in 6 Minutes

  • 3 Ring Push Up
  • 20 Double Unders
  • 6 Ring Push Up
  • 20 Double Unders
  • 9 Ring Push Up
  • 20 Double Unders
  • 12…15…18…
Additional:
  • 10 Minutes Mobility

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