Friday, July 10, 2015 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

10 Sets: (EMOM)

Clean x 1

B) 3 Sets:

DB Walking Lunge x 10 ea.

*Rest 60 Seconds between Sets

Skill:

WOD:

AMRAP in 13 Minutes:

10 Deadlifts
3 Pull-ups
10 Deadlifts
6 Pull-ups
10 Deadlifts
9 Pull-ups
10 Deadlifts
12 Pull-ups
10 Deadlifts
15 Pull-ups
10 Deadlifts
MAX Pull-ups

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up:

Strength:

A) 6 Sets: (EMOM)

Clean x 1

Set 1 = 65-70%
Set 2 = 70-75%
Set 3 = 75-80%
Set 4 = 80-85%
Set 5 = 85-88%
Set 6 = 88-90%

B) 2 Set: (Every 2:30)

Hang Power Clean x AMRAP in 30 Seconds @ 60% of 1 RM Clean

*Goal is 5# increase each week if 90% is below 285#, and 10# increase each week if 90% is above 285%

Skill:

WOD:

Granite Games 15.4AMRAP in 13 Minutes:

10 Deadlifts (225/155)
5 Ring Muscle-ups
10 Deadlifts (255/175)
5 Ring Muscle-ups
10 Deadlifts (285/195)
5 Ring Muscle-ups
10 Deadlifts (315/215)
5 Ring Muscle-ups
10 Deadlifts (345/235)
5 Ring Muscle-ups
10 Deadlifts (375/255)
MAX Ring Muscle-ups

Scaled

AMRAP in 13 Minutes:

10 Deadlifts (165/105)
3 Pull-ups
10 Deadlifts (185/125)
6 Pull-ups
10 Deadlifts (205/145)
9 Pull-ups
10 Deadlifts (225/165)
12 Pull-ups
10 Deadlifts (245/185)
15 Pull-ups
10 Deadlifts (265/205)
MAX Pull-ups

Masters 50+

AMRAP in 13 Minutes:

10 Deadlifts (165/105)
12 Pull-ups
10 Deadlifts (185/125)
12 Pull-ups
10 Deadlifts (205/145)
7 Chest-to-bar Pull-ups
10 Deadlifts (225/165)
7 Chest-to-bar Pull-ups
10 Deadlifts (245/185)
3 Ring Muscle-ups
10 Deadlifts (265/205)
MAX Ring Muscle-ups

Additional:

Competition

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

A) Clean x 1 (EMOM)

Set 1 = 65-70%
Set 2 = 70-75%
Set 3 = 75-80%
Set 4 = 80-85%
Set 5 = 85-88%
Set 6 = 88-90%

B) 2 Set: (Every 2:30)

Hang Power Clean x AMRAP in 30 Seconds @ 60% of 1 RM Clean

*Goal is 5# increase each week if 90% is below 285#, and 10# increase each week if 90% is above 285%

C) 7 Sets: (Sets 1-3 = EMOM, Set 4-7 = Every 2 Minutes)

Back Squat

Set 1 = 1 Rep @ 60%
Set 2 = 1 Rep @ 70%
Set 3 = 1 Rep @ 80%
Set 4 = 1 Rep @ 85%
Set 5 = 1 Rep @ 90%
Set 6-7 = 5 Reps @ Drop Weight of 45# if 90% is over 330#, and 35# if 90% is under 330#

*Goal to increase weight for Sets 6-7 each week 5# is 90% is below 330#, and 10# each week if 90% is above 330#.

Skill:

WOD:

Granite Games 15.4AMRAP in 13 Minutes:

10 Deadlifts (225/155)
5 Ring Muscle-ups
10 Deadlifts (255/175)
5 Ring Muscle-ups
10 Deadlifts (285/195)
5 Ring Muscle-ups
10 Deadlifts (315/215)
5 Ring Muscle-ups
10 Deadlifts (345/235)
5 Ring Muscle-ups
10 Deadlifts (375/255)
MAX Ring Muscle-ups

Additional:

10 Minutes Mobility