Friday, April 10, 2015 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

High Hang muscle snatch (no re-bend of the knees)
High Hang power snatch
High Hang full snatch (hold rock solid bottom position for 10 seconds)
Hang above the knee muscle snatch
Hang above the knee power snatch
Hang above the knee full snatch (hold rock solid bottom position for 10 seconds)
Hang below the knee muscle snatch
Hang below the knee power snatch
Hang below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

7 Sets: (Every 2 Minutes)

Hang Power Snatch + Power Snatch + Overhead Squat

Skill:

WOD:

“Annabel”

For Time:

50-40-30-20-10 Sit Ups
10-8-6-4-2 Power Snatch 135/95
50-40-30-20-10 Double Unders

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

High Hang muscle snatch (no re-bend of the knees)
High Hang power snatch
High Hang full snatch (hold rock solid bottom position for 10 seconds)
Hang above the knee muscle snatch
Hang above the knee power snatch
Hang above the knee full snatch (hold rock solid bottom position for 10 seconds)
Hang below the knee muscle snatch
Hang below the knee power snatch
Hang below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

A) 5 Sets: (EMOM)

Hang Snatch (At the Knee)

Set 1 = 1 Rep @ 65%
Set 2 = 1 Rep @ 70%
Set 3 = 1 Rep @ 75%
Set 4 = 1 Rep @ 80%
Set 5 = 1 Rep @ 85%

B) 4 Sets: (Every 90 Seconds)

2 Front Squat + 1 Jerk @ 80% of 1 RM Clean and Jerk

Skill:

WOD:

“Annabel”

For Time:

50-40-30-20-10 Sit Ups
10-8-6-4-2 Power Snatch 135/95
50-40-30-20-10 Double Unders

Additional:

Competition

Strength/Skill:

Warm Up:3 Sets:

High Box Jump 1.1.1.1 (Step Down to Lower Box)
Handstand Walk x 10-15 yrds

Strength:

A) 7 Sets: (EMOM)

Snatch From Blocks (At the Knee)

Set 1 = 1 Rep @ 65%
Set 2 = 1 Rep @ 70%
Set 3 = 1 Rep @ 75%
Set 4 = 1 Rep @ 80%
Set 5 = 1 Rep @ 85%
Sets 6-8 = 2 Reps

Sets 6-8 will be performed as drop sets. If your 85% is above 220# then drop weight 35#. If your 85% is below 220# drop weight 25#.

B) 4 Sets: (Every 90 Seconds)

2 Front Squat + 1 Jerk @ 80% of 1 RM Clean and Jerk

C) 4 Sets: (Every 90 Seconds)

2-3″ Deficit Deadlift x 5 @ 60% of 1 RM

Skill:

WOD:

“Annabel”

For Time:

50-40-30-20-10 Sit Ups
10-8-6-4-2 Power Snatch 135/95
50-40-30-20-10 Double Unders

Additional:

10 Minutes Mobility