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Wednesday, June 22, 2016

21
Jun

Wednesday, June 22, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Wall Slides x 10
  • Seated External Rotation x 10 (heel at backside)
  • Band Pull a Parts x 20
  • Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

8 Sets: (Every 2:30)

Shoulder Press

  • Set 1 = 8 Reps @ 45%
  • Set 2 = 5 Reps @ 55%
  • Set 3 = 3 Reps @ 65%
  • Set 4 = 3 Reps @ 75%
  • Set 5 = 2 Reps @ 85%
  • Set 6 = 1 Rep @ 90%
  • Set 7 = 1 Rep @ 95%
  • Set 8 = 1 Rep @ Max

Skill:

WOD:
AMRAP in 12 Minutes:
  • 50m Farmers Carry
  • 5 Strict Pull Ups
  • 10 Ring Dips (Stationary Dip)
  • 20 Double Unders
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Wall Slides x 10
  • Seated External Rotation x 10 (heel at backside)
  • Band Pull a Parts x 20
  • Clapping/Plyo Push Up x 5 (If no clapping/plyo push up performseated medball chest pass x 5)

Strength:

8 Sets: (Every 2:30)

Shoulder Press

  • Set 1 = 8 Reps @ 45%
  • Set 2 = 5 Reps @ 55%
  • Set 3 = 3 Reps @ 65%
  • Set 4 = 3 Reps @ 75%
  • Set 5 = 2 Reps @ 85%
  • Set 6 = 1 Rep @ 90%
  • Set 7 = 1 Rep @ 95%
  • Set 8 = 1 Rep @ Max

Skill:

WOD:
AMRAP in 12 Minutes:
  • 50m Farmers Carry
  • 5 Strict Pull Ups
  • 10 Ring Dips (Stationary Dip)
  • 20 Double Unders
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Wall Slides x 10
  • Seated External Rotation x 10 (heel at backside)
  • Band Pull a Parts x 20
  • Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

A) 8 Sets: (Every 2:30)

Shoulder Press

  • Set 1 = 8 Reps @ 45%
  • Set 2 = 5 Reps @ 55%
  • Set 3 = 3 Reps @ 65%
  • Set 4 = 3 Reps @ 75%
  • Set 5 = 2 Reps @ 85%
  • Set 6 = 1 Rep @ 90%
  • Set 7 = 1 Rep @ 95%
  • Set 8 = 1 Rep @ Max

B) 6 Sets:

  • Build to Push Press Max

Skill:

WOD:
Endurance

4 Sets:

  • 100m Stride Out @ 90-92-95-95%

1 Set:

  • 200m @ 95%

1 Set:

  • 400m Run @ Max Effort

*Rest 4-6 Minutes between Reps

Additional:
  • Mobility

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