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Wednesday, May 13, 2015

13
May

Wednesday, May 13, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Behind the Neck Snatch Grip Push Jerk + 2 Overhead Squat

B) 2 Sets: (Rest 3 Minutes between Sets)

  • Single Arm Bent Over DB Row @ 1111 x ME (1 Second up, 1 sec pause, 1 sec down, 1 sec pause. Once you fail to stay with tempo set is finished)

*Choose a weight that will allow you to perform 15-20 reps.

C) 3 Sets:

  • Hang Clean Pull x 8 (AHAP)
  • Seated DB Shoulder Press x 10
  • Supine Row as horizontal as possible x ME + 3-5 Negative Supine Row (If you’re able to perform more then 10-12 supine rows add weight to yourself)

Skill:

WOD:
8 Sets Each Tabata :20 on/:10 off for Total Reps: Alternating Movements

  • Ring Dips
  • Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Behind the Neck Snatch Grip Push Jerk + 2 Overhead Squat @ 75% 1RM Snatch

*Goal to increase 10# each week.

B) 2 Sets: (Rest 3 Minutes between Sets)

  • Single Arm Bent Over DB Row @ 1111 x ME (1 Second up, 1 sec pause, 1 sec down, 1 sec pause. Once you fail to stay with tempo set is finished)

*Choose a weight that will allow you to perform 15-20 reps.

C) (Option A) 3 Sets:

  • Hang Clean Pull x 8 (AHAP)
  • Strict HSPU x ME + 3-5 Negative HSPU @ 6-8 Seconds eccentric (If you’re able to perform more then 10-12 UB Strict HSPU add deficit or weight vest)
  • Pronated Grip Strict Pull Up x ME + 3-5 Negative Pull Up (If you’re able to perform more then 10-12 Strict Pull Ups add weight to yourself)

(Option B) 3 Sets:

  • Hang Clean Pull x 8 (AHAP)
  • Seated DB Shoulder Press x 10
  • Supine Row as horizontal as possible x ME + 3-5 Negative Supine Row (If you’re able to perform more then 10-12 supine rows add weight to yourself)

Skill:

WOD:
8 Sets Each Tabata :20 on/:10 off for Total Reps: Alternating Movements

  • Ring Dips
  • Burpee
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Behind the Neck Snatch Grip Push Jerk + 2 Overhead Squat @ 75% 1RM Clean and Jerk

*Goal to increase 10# each week.

B) 4 Sets: (Every 90 Seconds)

  • Front Squat x 2 @ 80% of 1RM

*Goal is to increase 20# if 80% is above 265#, and 10# if 80% is below each week.

C) 2 Sets: (Rest 3 Minutes between Sets)

  • Single Arm Bent Over DB Row @ 1111 x ME (1 Second up, 1 sec pause, 1 sec down, 1 sec pause. Once you fail to stay with tempo set is finished)

*Choose a weight that will allow you to perform 15-20 reps.

D) (Option A) 3 Sets:

  • Hang Clean Pull x 8 @ 100% of 1RM Clean
  • Strict HSPU x ME + 3-5 Negative HSPU @ 6-8 Seconds eccentric (If you’re able to perform more then 10-12 UB Strict HSPU add deficit or weight vest)
  • Pronated Grip Strict Pull Up x ME + 3-5 Negative Pull Up (If you’re able to perform more then 10-12 Strict Pull Ups add weight to yourself)

Skill:

WOD:
8 Sets Each Tabata :20 on/:10 off for Total Reps: Alternating Movements

  • Ring Dips
  • Burpee
Additional:
  • 10 Minutes Mobility

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