Wednesday, January 6, 2016 – Surge Athletics

Some days/weeks of training are to build us mental as much as it is to build us physically. Yes it has been a tough week thus far, but that is the point. Do give into the soreness or fatigue you maybe feeling. Stay true to your goals, consistently showing up is the hardest but most important part.

Sweet Class at 9:15 am and 5 pm.

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

5 Sets:

Power Snatch + Overhead Squat

Skill:

WOD:

11.6/12.5

AMRAP in 7 Minutes:

3 Thursters
3 Pull Ups
6 Thursters
6 Pull Ups
9 Thursters
9 Pull Ups
12…12…15…15… Continue this sequence until 7 minutes.

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

A) 4 Sets:

Snatch x 1

Set 1 = 70%
Set 2 = 75%
Set 3 = 80%
Set 4 = 85%

*Goal to increase load each week by at least 10# if set 4 is above 220#, and at least 5# each week if set 4 is below 220#.

B) 3 Sets:

Power Snatch Cycling (Drop down 50% of heaviest single in part A, goal is to find a smooth rhythm that you can maintain cross each set.

Set 1 = 5 Reps
Set 2 = 10 Reps
Set 3 = 15 Reps

Skill:

WOD:

11.6/12.5

AMRAP in 7 Minutes:

3 Thursters 100/65
3 Chest to Bar Pull Ups
6 Thursters 100/65
6 Chest to Bar Pull Ups
9 Thursters 100/65
9 Chest to Bar Pull Ups
12…12…15…15… Continue this sequence until 7 minutes.

*55+ 90/55

Additional:

Crossover Symmetry Iron Scap

Competition

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

Power Clean x 3 @65%

B) 3 Sets: (Every 2 Minutes)

Shoulder Press x 3 @50%/35% of 1 RM Clean & Jerk
Strict Towel Pull Ups x 8-12 (Add weight if you can perform more then 12, if you’re unable to perform 8 unbroken add assistance)

C) 3 Sets: (Every 2 Minutes)

Stiff Legged Deadlift x 8@60% of 1RM Deadlift
DB Reverse Fly x 10

Skill:

WOD:

11.6/12.5

AMRAP in 7 Minutes:

3 Thursters 100/65
3 Chest to Bar Pull Ups
6 Thursters 100/65
6 Chest to Bar Pull Ups
9 Thursters 100/65
9 Chest to Bar Pull Ups
12…12…15…15… Continue this sequence until 7 minutes.

Additional:

Mobility