Monday, May 9, 2016

• Dynamic Warm Up

Strength:

A) 3 Sets:

• Power Clean + 5 Count Down to Below Knee, pause for 1 count and Hang Clean +5-10#

B) 3 Sets:

Back Squat x 10 @60% +5-10#

C) 3 Sets:

• Behind the Neck Press 95% 10RM x 10
• PVC Pass Through 1-2 Inches Wider than Minimum Distance in each variation (Palms forward/backwards), 20 reps 1 set of each, Pass Through variations: Standing/Squatting/Prone (Laying on stomach)

Skill:

• 800m Run

In Remaining Time AMRAP:

• 3 Deadlift
• 1 Hang Power Clean + 2 Front Squat
• 1 Jerk

• 10 Minutes Mobility

• Dynamic Warm UP

Strength:

A) 3 Sets:

• Power Clean + 5 Count Down to Below Knee, pause for 1 count and Hang Clean  @ 70% +5-10#

B) 4 Sets:

Back Squat

• Set 1 = 5 @ 65%
• Set 2 = 5 @ 70%
• Set 3 + 5 @ 75%
• Set 4 = AMRAP @ Drop wt. of 35# if set 3 is above 395#, Drop 25# if set 3 is below 395#.

*Goal to increase 5-10# each week.

C) 3 Sets:

• Behind the Neck Press 95% 10RM x 10
• PVC Pass Through 1-2 Inches Wider than Minimum Distance in each variation (Palms forward/backwards), 20 reps 1 set of each, Pass Through variations: Standing/Squatting/Prone (Laying on stomach)

Skill:

• 800m Run

In Remaining Time AMRAP:

• 3 Deadlift 155/105
• 2 Hang Squat Clean
• 1 Jerk

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 4 Sets: (Every 90 Seconds)

• Power Clean + 5 Count Down to Below Knee, pause for 1 count and Hang Clean  @ 70% +5-10#

B) 4 Sets: (Every 2 Minutes)

Back Squat

• Set 1 = 5 @ 65%
• Set 2 = 5 @ 70%
• Set 3 + 5 @ 75%
• Set 4 = AMRAP @ Drop wt. of 35# if set 3 is above 395#, Drop 25# if set 3 is below 395#.

*Goal to increase 5-10# each week.

C) 3 Sets:

• Behind the Neck Press 95% 10RM x 10
• PVC Pass Through 1-2 Inches Wider than Minimum Distance in each variation (Palms forward/backwards), 20 reps 1 set of each, Pass Through variations: Standing/Squatting/Prone (Laying on stomach)

Skill:

• 800m Run

In Remaining Time AMRAP:

• 3 Deadlift 155/105
• 2 Hang Squat Clean
• 1 Jerk

• 10 Minutes Mobility