Tuesday, April 11, 2017 – Surge Athletics

Workout Intent: We are going to change up the format from what it has been of weightlifting Wednesday, and move it to Tuesdays for this block of training. Today we’re going to focus more on building lower body strength and pulling stamina. Keep snatch work technique and speed emphasis.

Essentials

Strength/Skill:

Warm Up:

2 Sets:

Suitcase Deadlift @ 25-35% of 1RM Deadlift x 10 ea.
Side Plank Hold x 10-20 seconds ea.
Band Pull a Parts x 12-15

Strength:

A) 5 Sets:

Hang Power Snatch + 2 Overhead Squats

B) 4 Sets:

Tempo Front Squat x 4 (3 seconds down, 1 sec pause, up fast, 1 second pause)

Skill:

WOD:

For Time

30 Sumo Deadlift 155/105
20 DB Crossover Step Up (10/10)
10 Burpee
24 Sumo Deadlift
16 DB Crossover Step Up (8/8)
8 Burpee
18 Sumo Deadlift
12 DB Crossover Step Up (6/6)
6 Burpee

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

2 Sets:

Suitcase Deadlift @ 25-35% of 1RM Deadlift x 10 ea.
Side Plank Hold x 10-20 seconds ea.
Band Pull a Parts x 12-15

Strength:

A) 5 Sets: (Every 90 Seconds)

Snatch Grip Deadlift + 3 Position Snatch (Above knee, below knee, floor) @ 60% of 1RM

B) 4 Sets:

Tempo Front Squat x 4 (3 seconds down, 1 sec pause, up fast, 1 second pause)

Skill:

WOD:

For Time

30 Sumo Deadlift 155/105
20 DB Crossover Step Up
10 Burpee
24 Sumo Deadlift
16 DB Crossover Step Up
8 Burpee
18 Sumo Deadlift
12 DB Crossover Step Up
6 Burpee

Additional:

Mobility

Competition

Strength/Skill:

Warm up:

2 Sets:

Suitcase Deadlift @ 25-35% of 1RM Deadlift x 10 ea.
Side Plank Hold x 10-20 seconds ea.
Band Pull a Parts x 12-15

Strength:

A) 5 Sets: (Every 90 Seconds)

Snatch Grip Deadlift + 3 Position Snatch (Above knee, below knee, floor) @ 65% of 1RM

B) 4 Sets:

Snatch Pulls x 3 @70%

C) 4 Sets:

Tempo Front Squat x 4 @65% (3 sec down, 1 sec pause, fast up, 1 sec pause

D) 1 Set:

Front Squat x AMRAP @65%

E) 3 Sets:

Crossover Step Up x 8-10 ea
Supinated Grip Sumo RDL x 8-10 @135-155/95-105
Reverse Hyper x 8-10
GHD Sit Up Iso Hold w/knee touches x 8-10 ea.

Skill:

WOD:

Additional:

Mobility