Monday 140728 – Surge Athletics

Testing Week is FINALLY here!!! You’ve all put in a tremendous amount of work of the last 3 months. Trust in your abilities and allow yourself to perform the way you’ve been preparing for.

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2:30)

Back Squat x 1

Skill:

WOD:

3 Rds For Time:

300-400m Run
20-30 KB Swings

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: A) In 8 sets or fewer, build to a 1-RM Back Squat (Sets 1-4 Every 2:30, Sets 5-8 Every 3 Minutes) Set 1 – 50% of possible 1-RM x 5 reps Set 2 – 65% of possible 1-RM x 4 reps Set 3 – 75% of possible 1-RM x 3 reps Set 4 – 85% of possible 1-RM x 2 reps Set 5 – 90-95% of possible 1-RM x 1 rep Sets 6-8 – Test 1-RM Skill:
WOD
3 Rds For Time: 400m Run 30 KB Swings 55/35
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

A) 6 Sets: (EMOM)

Full + Quarter Front Squat

Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

B) 6 Sets: (Every 90 Seconds)

Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1 RM Snatch

C) 5 Sets:

Back Squat x 5 @ same load you used last Monday

Skill:

WOD

3 Rds for time of:

20 DB/KB Overhead Walking Lunges 55/35
15 Pull Ups

Additional:

OPTIONAL Additional Conditioning Session

5 Sets:

Row 1500 Meters @ 80% of your 500m pace
Rest 4 minutes

*If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.

10 Minutes Mobility