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Tuesday, May 30, 2017

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Tuesday, May 30, 2017

Workout Intent:  Sprint workout for today.  Weight should be a weight you can perform at least 8-10 reps unbroken to start.  Scale appropriately.       

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Couch Stretch + Bulgarian Split Squat x 8 ea.
  • Face Pulls x 10-15
  • Farmers Carry x 40 yrds

Strength:

4 Sets:

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

Skill:
WOD:
10-1 For Time:

  • Hand Release Push Ups
  • Supine Row
  • Sit Ups x 2
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Couch Stretch + Bulgarian Split Squat x 8 ea.
  • Face Pulls x 10-15
  • Farmers Carry x 40 yrds

Strength:

4 Sets:

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

Skill:
WOD:
For Time:

“DB Grace”

  • 30 DB Clean & Jerk @ 30% of Body Weight
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Couch Stretch + Bulgarian Split Squat x 8 ea.
  • Face Pulls x 10-15
  • Farmers Carry x 40 yrds

Strength:

A) 4 Sets:

  • Behind the Neck Jerk x 3 (Work up to today’s 3RM Behind the Neck Juerk)

B) 4 Sets:

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

C) 4 Sets:

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

D) 3 Sets:

  • RDL x 6-8 @50-60%
  • Band Pull a Parts x 20

Skill:
WOD:
 

For Time:

“DB Grace”

  • 30 DB Clean & Jerk @ 30% of Body Weight
Additional:
  • Mobility