Wednesday, October 26, 2016

Essentials

Strength/Skill:
Warm Up:

  • Side Plank Hold on Forearms x 30 Seconds Each
  • Prone Isometric YTW Hold x 20 seconds ea.
  • Seated Elbow on Knee External Rotation x 10 ea.
  • Cossack Squat x 10 ea.
  • Standing Broad Jump x 5

Strength:

A)  4 Sets:

  • Tempo Front Squat x 5 (Work up to 68-70% of 1RM)

*5 Seconds down, 0 pause, 1 second up, 1 second pause

B) 4 Sets:

  • Single arm DB Bench x 8 @30-35% of 1RM Bench

C) 3 Sets:

  • Partner Assisted Eccentric Glute Ham Curls x 6-8 (Partner holds heels)
  • Prone Flat Bench DB Row x 10

D) 2 Sets:

  • DB/KB Walking Lunge w/2 sec pause at 90 degrees x 20 yards
  • Max Rep Push Ups 2″ off ground
  • DB/KB Step Ups x 10 ea.
  • Band Pull a Parts x 20

Skill:

WOD:
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Side Plank Hold on Forearms x 30 Seconds Each
  • Prone Isometric YTW Hold x 20 seconds ea.
  • Seated Elbow on Knee External Rotation x 10 ea.
  • Cossack Squat x 10 ea.
  • Standing Broad Jump x 5

Strength:

A)  4 Sets:

  • Tempo Front Squat x 5 (Work up to 68-70% of 1RM)

*5 Seconds down, 0 pause, 1 second up, 1 second pause

B) 4 Sets:

  • Single arm DB Bench x 8 @30-35% of 1RM Bench

C) 3 Sets:

  • Partner Assisted Eccentric Glute Ham Curls x 6-8 (Partner holds heels)
  • Prone Flat Bench DB Row x 10

D) 2 Sets:

  • DB/KB Walking Lunge w/2 sec pause at 90 degrees x 20 yards
  • Max Rep Push Ups 2″ off ground
  • DB/KB Step Ups x 10 ea.
  • Band Pull a Parts x 20

Skill:

WOD:
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Side Plank Hold on Forearms x 30 Seconds Each
  • Prone Isometric YTW Hold x 20 seconds ea.
  • Seated Elbow on Knee External Rotation x 10 ea.
  • Cossack Squat x 10 ea.
  • Standing Broad Jump x 5

Strength:

Perform After WOD

A) 3 Sets:

  • DB/KB Walking Lunge with pause @90 degrees x 20 yards each

Skill:

WOD:
AMRAP in 18 Minutes:

  • 3,6,9,12 ect… Handstand Push Ups
  • 9 Power Clean 165/115
  • 3,6,9,12 ect… Chest to Bar Pull Ups
Additional:
Rowing Endurance

A) 4 Sets:

  • 250m Row @ 88% of 2K pace, w/250m easy recovery between sets

B) 4 Sets:

  • 250m Row @ 100% of 2K pace, with 60 seconds rest between sets
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