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Friday, June 2, 2017

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Friday, June 2, 2017

Workout Intent: Goal for today is lower body muscular endurance.  For the strength there is no set percentages to work off of. Let technique and feel be your guide.  Allow yourself to build throughout the 10 sets.  For the EMOM the goal is for the work to take about 35-40 seconds.  If you’re finishing before this time frame feel free to adjust reps up, and if you’re finishing later then this time frame in the first couple of rounds scale the reps.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Face Pulls x 12-15
  • Bent Over YTW x 10 ea.
  • Banded Squat x 5
  • Banded Wall Sit x 20 Seconds
  • Banded Lateral Steps x 5 ea.

Strength:

10 Sets: (Every 90 Seconds)

  • Hang Clean + Clean (Building)

Skill:
WOD:
10 Sets: EMOM

  • 7 KB Swings
  • 7 Wall Balls
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Face Pulls x 12-15
  • Bent Over YTW x 10 ea.
  • Banded Squat x 5
  • Banded Wall Sit x 20 Seconds
  • Banded Lateral Steps x 5 ea.

Strength:

10 Sets: (Every 90 Seconds)

  • Hang Clean + Clean (Building)

Skill:
WOD:
10 Sets: EMOM

  • 7 KB Swings 70/55
  • 7 Wall Balls 20/14
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Face Pulls x 12-15
  • Bent Over YTW x 10 ea.
  • Banded Squat x 5
  • Banded Wall Sit x 20 Seconds
  • Banded Lateral Steps x 5 ea.

Strength:

A) 6 Sets:

Snatch

  • Set 1 = 3 @ 80%
  • Set 2 = 2 @ 85%
  • Set 3 = 1 @ 90%
  • Set 4 = 3 @ 85%
  • Set 5 = 2 @ 88-90%
  • Set 6 = 1 @ 90-92%

B) 8 Sets:

Clean and Jerk

  • Sets 1-5 = 2 Reps Working up to 85%
  • Set 6 = 1 @ 92%
  • Sets 7-8 = 2 @ 80%

C) 5 Sets: (Every 2:30)

  • Tempo Front Squat x 5 @5311 (5 seconds down, 3 second pause, 1 sec up, 1 sec pause.  Work up to 60%)

Skill:
WOD:
Optional WOD:

10 Sets: EMOM

  • 7 KB Swings 70/55
  • 7 Wall Balls 30/20
Additional:
  • Mobility