Friday, – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

2 Sets:

DB YTA x 10 ea.
Partner Handcuff Stretch x :30 Seconds Ea.
Bar Taps x 5
Ring Swings x 5

Strength:

A) 4 Sets: (EMOM)

Power CLEAN + Front Squat & PUSH JERK

*Start at 65% of 1RM C&J. Keep the weight consistent across all working sets. Rep scheme: 1+1+2 Target 10# increase / week if work sets are above 220# Target 5# increase / week if work sets are below 220#

B) 4 Sets: (Every 2 Minutes)

Front Squat x 4 @75% of 1RM

Skill:

WOD:

6 Sets Each For Time:

5 Shoulder Press
100m Run
20 Abmat Sit Up
Rest 1 Minute

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

2 Sets:

DB YTA x 10 ea.
Partner Handcuff Stretch x :30 Seconds Ea.
Bar Taps x 5
Ring Swings x 5

Strength:

A) 4 Sets: (EMOM)

CLEAN + HANG CLEAN & PUSH JERK

B) 4 Sets: (Every 2 Minutes)

Front Squat x 4 @75% of 1RM

Skill:

WOD:

6 Sets Each For Time:

5 Shoulder Press (If you have PHSPU Perform them. Athlete chooses weight or depth)
100m Run
20 Abmat Sit Up
Rest 1 Minute

Additional:

Competition

Strength/Skill:

Warm Up:

2 Sets:

DB YTA x 10 ea.
Partner Handcuff Stretch x :30 Seconds Ea.
Bar Taps x 5
Ring Swings x 5
Skin the Cat x 1

Strength:

A) 4 Sets: (Every 2 Minutes)

CLEAN + HANG CLEAN & PUSH JERK + 2 OHS

Start at 65% of 1RM C&J. Keep the weight consistent across all working sets. Rep scheme: 1+1+2 Target 10# increase / week if work sets are above 220# Target 5# increase / week if work sets are below 220#

B) 4 Sets: (Every 2 Minutes)

TEMPO FRONT SQUAT x 3 @3131

Start at 70% of your 1RM Front Squat. 3 second eccentric, 1 second isometric, 3 second concentric. Target 10# increase / week if work sets are above 265# Target 5# increase / week if work sets are below 265#

C) 4 Sets: (Every 2 Minutes)

SUMO DEADLIFT x 5

Work to 80% of your 1RM Deadlift. Keep weight consistent across all working sets. Target 10# increase / week if work sets are above 330# Target 5# increase / week if work sets are below 330#

Skill:

WOD:

6 Sets Each For Time:

5 Strict Parrallete Handstand Push Up (Choose Depth)
15 Calorie Airdyne/Row
20 Abmat Sit Up
Rest 1 Minute

Additional:

10 Minutes Mobility