Monday 140901 – Surge Athletics

Schedule Reminder: The gym will be operating under holiday hours. Therefore there will only be two class times available 8:30 and 9:30. Come in and get your WOD on then enjoy the rest of your Labor Day. In addition if you’re signed up for the Hell of the West Competition, we’re going to be performing the WOD Tuesday. If you want to perform it Monday you’re welcome to.

Essentials

Strength/Skill:

Warm up:

Snatch Pull x 3
Snatch High Pull x 3
Muscle Snatch x 3
Feet Transfer x 2″, 4″, 6″
Drop Snatch x 3
Heaving Snatch Balance x 3
Sotts Press x 3
Duck Walk x 5 Forward/Backward
Overhead Squat x 3
High Hang Snatch x 3

Strength:

8 Sets: (Every 90 Seconds)

Power Snatch + Overhead Squat + Snatch

Skill:

WOD:

5 Sets Each: (EMOM)

Minute 1 – Seated DB Shoulder Press x 6-8
Minute 2 – Bent-Over Barbell Row x 8-10 @ 21X0
Minute 3 – RDL x 6-8 @ 3011

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Snatch Pull x 3 Snatch High Pull x 3 Muscle Snatch x 3 Feet Transfer x 2″, 4″, 6″ Drop Snatch x 3 Heaving Snatch Balance x 3 Sotts Press x 3 Duck Walk x 5 Forward/Backward Overhead Squat x 3 High Hang Snatch x 3 Strength: 8 Sets: (Every 90 Seconds) Power Snatch + Overhead Squat + Snatch Skill:
WOD:
5 Sets Each: (EMOM) Minute 1 – Handstand Push Ups (if you don’t have HSPUs, sub Seated DB Presses) Minute 2 – Bent-Over Barbell Row x 8-10 @ 21X0 Minute 3 – RDL x 6-8 @ 3011
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Snatch Pull x 3
Snatch High Pull x 3
Muscle Snatch x 3
Feet Transfer x 2″, 4″, 6″
Drop Snatch x 3
Heaving Snatch Balance x 3
Sotts Press x 3
Duck Walk x 5 Forward/Backward
Overhead Squat x 3
High Hang Snatch x 3

Strength:

A) 8 Sets: (Every 90 Seconds)

High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

B) 5 Set: (Every 2 Minutes)

4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch

(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-knee, mid-thigh, “pockets”/high hang – USE STRAPS)

C) 8 Sets: (Every 2:30)

Back Squat

Set 1 – 6 reps @ 60% of 1-RM
Set 2 – 4 reps @ 70%
Set 3 – 2 reps @ 80%
Set 4 – 6 reps @ 70%
Set 5 – 4 reps @ 80%
Set 6 – 2 reps @ 90%
Set 7 – 6 reps @ 80%
Set 8 – 4 reps @ 80%

*Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.

Skill:

WOD

5 Sets Each: (EMOM)

Minute 1 – 45 seconds of Strict Handstand Push Ups (if you don’t have strict HSPUs, sub L-Seated DB Presses)
Minute 2 – Bent-Over Barbell Row x 8-10 @ 21X0
Minute 3 – GH Raises/Partner Assisted Hamstring curl negatives x 6-8 @ 3011

Additional:

10 Minutes Mobility