Monday, October 24, 2016

• Foam Roll IT and Adductors x 30 Seconds
• Turkish Get Up x 5 ea.
• Seated Cuban Press x 10
• Cossack Squat x 10 ea.
• Split Squat Switch x 5 ea.

Strength:

Perform After WOD

A1) 3 Sets:

• Tempo Front Rack Split Squat x 6 ea. (4141)

*Goal to increase load used from last week.  If flexibility allows elevate front foot.

A2) 3 Sets:

• Band Pull a Parts x 15

Skill:

• Burpee Box Jump Over
• DB Thurster

• 10 Minutes Mobility

• Foam Roll IT and Adductors x 30 Seconds
• Turkish Get Up x 5 ea.
• Seated Cuban Press x 10
• Cossack Squat x 10 ea.
• Split Squat Switch x 5 ea.

Strength:

Perform After WOD

A1) 3 Sets:

• Tempo Front Rack Split Squat x 6 ea. (4141)

*Goal to increase load used from last week.  If flexibility allows elevate front foot.

A2) 3 Sets:

• Band Pull a Parts x 15

Skill:

• Burpee Box Jump Overs
• DB Thruster 45/30

• 10 Minutes Mobility

• Foam Roll IT and Adductors x 30 Seconds
• Turkish Get Up x 5 ea.
• Seated Cuban Press x 10
• Cossack Squat x 10 ea.
• Split Squat Switch x 5 ea.

Strength:

A) 8 Sets:

Back Squat x 3

• Set 1-2 = 3 @ 73-75%
• Sets 3-4 = [email protected] 77-80%
• Sets 5-6 = [email protected] 83-85%
• Sets 7-8 = [email protected]%

• Push Press x 3 @ 85-90%
• Bent Over Row x 8 (AHAP with proper form)

Skill:

• Squat Snatch 165/115
• 1 Minute Row For Calories

Rest 1 minute

B) AMRAP in 1 Minute:

• Power Snatch 135/95
• 1 Minute Row For Calories

Rest 1 Minute

C) AMRAP in 1 Minute:

• Squat Snatch 105/75
• 1 Minute Row For Calories

Rest 1 Minute

D) AMRAP in 1 Minute:

• Power Snatch 75/55
• 1 Minute Row For Calories

*Scale weight accordingly, so that you perform a minimum of 8 reps.  More is better, don’t let your ego get in the way.  This is for conditioning.

• 10 Minutes Mobility