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Wednesday, October 21, 2015

20
Oct

Wednesday, October 21, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

  • Power Clean x 3

B) 3 Sets: Every 3 Minutes

  • Back Squat x 10

Skill:

WOD:
AMRAP in 10 Minutes:

  • 6 Squat Clean
  • 9 Pull Ups
  • 12 Box Jump
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

Power Clean

  • Set 1 = 3 Rep @ 60%
  • Set 2 = 2 Rep @ 65%
  • Set 3 = 1 Rep @ 70%
  • Set 4= 1 Rep @ 75%
  • Sets 5-6 = 2 Reps at drop wt. of 35# if Set 4 is above 220# and 20# if Set 4 is below 220#.

B) 6 Sets: (Sets 1-3 Every 2 Minutes, Sets 4-6 Every 2:30)

Back Squat

  • Set 1 = 5 Reps @65-70%
  • Set 2 = 4 Reps @75-77%
  • Set 3 = 3 Reps @80-83%
  • Set 4 = 2 Reps @85-88%
  • Set 5 = 1 Rep @90%
  • Set 6 = Max Reps @ Drop set of 45# if Set 5 is above 330#, and 35# if Set 5 is below 330#

Skill:

WOD:
AMRAP in 10 Minutes:

  • 6 Squat Clean 135/95
  • 9 Chest to Bar Pull Ups
  • 12 Box Jump 24/20

*45+ 125/85

Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (EMOM)

  • Power Clean + Hang Clean + Push Jerk

*Start and 60% and work up.

B) 5 Sets:

  • Back Squat x 3 @ 70%
  • Strict Handstand Push Ups x no more then 12 reps (If you can perform more then 12 add a deficit or a weight vest.

*For Handstand Push Ups Perform this for Sets 1,3,5.

Skill:

WOD:
AMRAP in 10 Minutes:

  • 6 Squat Clean 135/95
  • 9 Chest to Bar Pull Ups
  • 12 Box Jump 24/20
Additional:
  • Mobility

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