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Friday, April 21, 2017

20
Apr
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Friday, April 21, 2017

Workout Intent: Lower body Strength and Power.  For part A of strength focus on technique, bar path and speed under the bar.  Goal for the strength is for loading to increase from last week.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Glute Activation Series x 10 ea.
  • Seated Elbow on Knee External Rotation x 10

Strength:

A) 5 Sets: (Every 2 Minutes)

  • Clean Pull + Clean off Block x 3

B1) 3 Sets:

  • Barbell Hip Thrusts x 6-8

Skill:
WOD:
EMOM x 6 Sets

  • Min 1 = 8 Box Jump Overs
  • Min 2 = 12 Russian KB Swing (Heavy)
  • Min 3 = 5 Back Squat @70-75%
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Glute Activation Series x 10 ea.
  • Seated Elbow on Knee External Rotation x 10

Strength:

A) 5 Sets: (Every 2 Minutes)

  • Clean Pull + Clean off Block x 3 @65-70%

B) 3 Sets:

  • Barbell Hip Thrusts x 6-8

Skill:
WOD:
EMOM x 6 Sets

  • Min 1 = 8 Box Jump Overs
  • Min 2 = 12 Russian KB Swing (Heavy)
  • Min 3 = 5 Back Squat @70-75%
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Glute Activation Series x 10 ea.
  • Seated Elbow on Knee External Rotation x 10

Strength:

A) 5 Sets: (Every 2 Minutes)

  • Clean Pull + Power Clean + 2 Full Clean From Block @70%

B) 3 Sets:

  • Deadlift x 8 @ 65-70%

Perform After WOD

C1) 3 Sets:

  • Front Foot Elevated Tempo Split Squat with Lateral Band distraction x 8-10 each (3 Sec down, 1 sec pause, 1 sec up, 1 sec pause)

C2) 3 Sets:

  • Barbell Hip Thrusts x 6-8

*Goal is to increase load from last week.

Skill:
WOD:
EMOM x 5 Sets

  • Min 1 = 6 Squat Jump (As high as possible)
  • Min 2 = 12  Banded Russian KB Swings (Heavy)
  • Min 3 = 5 Back Squat @70-75%
Additional:
  • Mobility