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Wednesday, May 31, 2017

30
May

Wednesday, May 31, 2017

Workout Intent: Midline/Endurance work.  Goal is to push each set, weight on KB swings should be challenging but manageable.

Essentials

Strength/Skill:
Warm Up:

2 Sets

  • Landmine Squat x 8-12 (Focus on Control)
  • Wall Slides x 10
  • Scapular Pull Ups x 10

Strength:

Perform After WOD

3 Sets:

  • Bulgarian Split Squat x 5 ea.
  • Single Arm Landmine Row x 8

Skill:

WOD:
 For Time:

  • 750m Row

Then 21-15-9

  • Burpee
  • Russian KB Swing
  • Medball Sit Up

Then

  • 600m Run
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets

  • Landmine Squat x 8-12 (Focus on Control)
  • Wall Slides x 10
  • Scapular Pull Ups x 10

Strength:

Perform After WOD

3 Sets:

  • Bulgarian Split Squat x 5 ea.
  • Single Arm Landmine Row x 8

Skill:

WOD:
For Time:

  • 750m Row

Then 21-15-9

  • Burpee
  • Russian KB Swing 70/55
  • Medball Sit Up

Then

  • 600m Run
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets

  • Landmine Squat x 8-12 (Focus on Control)
  • Wall Slides x 10
  • Scapular Pull Ups x 10

Strength:

A) 3 Sets:

  • Close Grip Bench Press x 5 (Work up to heavy 5)
  • Single Arm Landmine Row x 8 (Work up to heavy 8)

B) 3 Sets:

  • Bulgarian Split Squat x 5 @40-50% of Back Squat

C) 10 Sets: (Rest 60 Seconds between sets)

  • Back Squat x 8 @ 60%

D) 3 Sets:

  • Shoulder Shocker Complex x 10 ea.
  • Wt. BACK EXTENSION x 8-10 ea.

Skill:

WOD:
 

 

Additional:
  • Mobility

 

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