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Tuesday, June 6, 2017

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Tuesday, June 6, 2017

Workout Intent:  Upper Body pushing and pulling strength.  For the workout make sure the rep scheme is able to be performed unbroken for the first round.  On the strength portion focus on scapular retraction and squeeze the db’s to the hip on the bat wing rows.   

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through (Normal/Eagle Claw) x 5 ea.
  • 1/2 Kneeling Arnold Press x 8-10 ea.
  • Seal Walk x 15 yards

Strength:

3 Sets:

  • Prone Incline Bat wing DB Row x 10
  • Prone Incline DB Lateral Raises x 10
  • Prone Incline DB Front Raises x 10

Skill:
WOD:
With a Partner Perform AMRAP in 12 minutes:

5-4-3-2-1

  • Bench Press @ 75% of 1 RM
  • Strict Pull Up

*Both Partners Perform 5 Burpees After Each Set.

*Partner A starts on bench press, while Partner B starts on pull ups.  Once both partners finish their give reps they switch movements.  For example the 1st round partner A would perform 5 bench press, while partner B performs 5 pull ups.  Once both athlete complete 5 reps they switch exercises.  Partner A would then perform 5 pull ups and partner B performs 5 bench press.  Once this is complete both partners perform 5 burpees. Then the same format continues with 4 reps, 3 reps, 2 reps and 1 rep.  If both partners complete the ladder with time remaining they begin again from the top.
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through (Normal/Eagle Claw) x 5 ea.
  • 1/2 Kneeling Arnold Press x 8-10 ea.
  • Seal Walk x 15 yards

Strength:

3 Sets:

  • Prone Incline Bat wing DB Row x 10
  • Prone Incline DB Lateral Raises x 10
  • Prone Incline DB Front Raises x 10

Skill:
WOD:
With a Partner Perform AMRAP in 12 minutes:

5-4-3-2-1

  • Bench Press @ 75% of 1 RM
  • Strict Pull Up

*Both Partners Perform 5 Burpees After Each Set.

*Partner A starts on bench press, while Partner B starts on pull ups.  Once both partners finish their give reps they switch movements.  For example the 1st round partner A would perform 5 bench press, while partner B performs 5 pull ups.  Once both athlete complete 5 reps they switch exercises.  Partner A would then perform 5 pull ups and partner B performs 5 bench press.  Once this is complete both partners perform 5 burpees. Then the same format continues with 4 reps, 3 reps, 2 reps and 1 rep.  If both partners complete the ladder with time remaining they begin again from the top.
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through (Normal/Eagle Claw) x 5 ea.
  • 1/2 Kneeling Arnold Press x 8-10 ea.
  • Seal Walk x 15 yards

Strength:

A) 4 Sets:

  • Power Snatch off blocks x 3 (Up to 75%)

B) 4 Sets:

  • Power Clean off blocks x 3 (Up to 75%)

C) 3 Sets:

  • RDL x 6 @65-75% of 1RM Back Squat
  • Prone Incline Bat wing DB Row x 10
  • Prone Incline DB Lateral Raises x 10
  • Prone Incline DB Front Raises x 10

Skill:
WOD:
AMRAP in 12 minutes:

5-4-3-2-1 (Repeat)

  • Bench Press @ 75% of 1 RM
  • Wt. Pull Up @15% of BW

*Perform 5 Burpees After Each Set.
Additional:
  • Mobility