Tuesday, October 6, 2015 – Surge Athletics

The men of the “Mother Thrusters” doing work. Great job fellas!!!

Essentials

Strength/Skill:

Warm Up:

2 Sets:

Band Pull a Parts x 15
Mini Band Glute Activation Series x 10 ea.

Strength:

4 Sets: (Every 2 Minutes)

Thruster x 5 @60% of 1RM Clean and Jerk

*Goal to increase at least 5-10# each week.

Skill:

WOD:

5 Rds For Time:

200m Sandbag Carry
20 Single Arm DB Snatch 55/40 (10R, 10L)

Additional:

CrossOver Symmetry Plyometric Protocol

Performance

Strength/Skill:

Warm Up:

2 Sets:

Band Pull a Parts x 15
Mini Band Glute Activation Series x 10 ea.

Strength:

4 Sets: (Every 2 Minutes)

Thruster x 5 @60% of 1RM Clean and Jerk

*Goal to increase at least 5-10# each week.
Skill:

WOD:

5 Rds For Time:

200m Sandbag Carry
20 Single Arm DB Snatch 55/40 (10R, 10L)

Additional:

CrossOver Symmetry Plyometric Protocol

Competition

Strength/Skill:

Warm Up:

2 Sets:

Band Pull a Parts x 15
Mini Band Glute Activation Series x 10 ea.

Strength:

A) 5 Sets: (EMOM)

2 Snatch Grip Deadlifts to the Knee + Hang Snatch @70% (Pause at knee for 3 seconds on deadlift portion)

*Goal to increase ea. week by at least 10# if 70% is above 220#, and 5# if 70% is below 220#

Perform After WOD:

B) 4 Sets: (Every 2 Minutes)

Thruster x 5 @60% of 1RM Clean and Jerk

*Goal to increase at least 5-10# each week.

C) 3 Sets: (Perform After WOD)

Jumping Good Mornings x 5

Skill:

WOD:

5 Rds For Time:

200m Sandbag Carry
20 Single Arm DB Snatch 70/50 (10R, 10L)

Additional:

Each For Time:

3x350m, :30 rest
Rest 2 mins
6x70m, 1 minute rest
rest 2 mins
3x350m, :30 rest