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Wednesday, March 23, 2016

22
Mar

Wednesday, March 23, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation Series x 10
  • Banded Adduction x 10 (Place band around rig, wrap around ankle and pull into body)

Strength:

4 Sets:

  • 2 Front Squat + 1 Jerk

Skill:

WOD:
For Time:

  • 1000m Row

Then:

21-15-9

  • KB Swing
  • Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Glute Activation Series x 10
  • Banded Adduction x 10 (Place band around rig, wrap around ankle and pull into body)

 

Strength:

4 Sets:

  • 2 Front Squat + 1 Jerk @80% of Clean and Jerk

Skill:

WOD:
For Time:

  • 1000m Row

Then:

21-15-9

  • KB Swing
  • Burpee
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Banded Glute Activation Series x 10
  • Banded Adduction x 10 (Place band around rig, wrap around ankle and pull into body)

Strength:

A) 7 Sets:

Snatch From Blocks

  • Set 1 = 65%
  • Set 2 = 70%
  • Set 3 = 75%
  • Set 4 = 80%
  • Sets 5-7 = 2 reps @ Drop wt of 35# if Set 4 is above 220#, and drop 25# if set 4 is below 220#

B) 3 Sets:

  • 2 Front Squat + 1 Jerk @ 80% of Clean and Jerk

Skill:

WOD:
For Time:

  • 1000m Row

Then:

21-15-9

  • KB Swing
  • Burpee
Additional:
  • 10 Minutes Mobility

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