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Wednesday, July 5, 2017

4
Jul

Wednesday, July 5, 2017

Workout Intent: Upper body/midline strength.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation Series x 10 ea.
  • Banded Triple Threat x 10 ea.

Strength:

A) 3 Sets:

  • Bench Press x 5

B) 3 Sets:

  • 3 Position Pendlay Row x 6 ea. (Index finger on smooth, thumb width, ring finger on 1st ring)

Skill:

WOD:
AMRAP in 10 Minutes:

  • 50/40 Calorie Row

In Remaining Time Perform AMRAP:

  • 10 Sit Ups
  • 5 Push Ups
  • 5 Burpee
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation Series x 10 ea.
  • Banded Triple Threat x 10 ea.

Strength:

A) 3 Sets: (Every 2:30 Minutes)

Bench Press

  • Set 1 = 5 Reps @ 65%
  • Set 2 = 5 Reps @ 75%
  • Set 3 = Max Reps @ 85%

*Percentages are based off of 90% of your Established Max.

B) 3 Sets:

  • 3 Position Pendlay Row x 6 ea. (Index finger on smooth, thumb width, ring finger on 1st ring)

Skill:

WOD:
AMRAP in 10 Minutes:

  • 50/40 Calorie Row

In Remaining Time Perform AMRAP:

  • 10 Sit Ups
  • 5 Push Ups
  • 5 Burpee
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation Series x 10 ea.
  • Banded Triple Threat x 10 ea.

Strength:

A) 5 Sets:

  • Behind the Neck Jerk x 3 (Up to 70%)

B) 4 Sets:

  • 3 Position Power Snatch (Above knee, below knee, floor) (Up to 60-65%)

C) 4 Sets:

  • 3 Position Power Clean (Above knee, below knee, floor) (Up to 60-65%)

D) 3 Set:

  • Push Press x 3 @70%
  • Good Morning x 8 @25-30% of Back Squat
  • 3 Position Pendlay Row x 6 ea. (Index finger on smooth, thumb width, ring finger on 1st ring)

Skill:

WOD:
3 Sets:

Row
(300m, 250m, 200m at 107% of 2k pace) w/ 30sec rest b/t reps & 4min rest b/t sets

Additional:
  • Mobility

 

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