Friday, April 7, 2017 – Surge Athletics

Workout Intent: Lower body Strength and Power. For part A of strength focus on technique, bar path and speed under the bar. Goal for the strength is for loading to increase from last week. One the split squat jumps focus on max height on each jump.

Essentials

Strength/Skill:

Warm Up:

2 Sets:

Glute Activation Series x 10 ea.
Seated Elbow on Knee External Rotation x 10

Strength:

A) 5 Sets: (Every 2 Minutes)

Clean Pull + Clean off Block x 3

B1) 3 Sets:

Barbell Hip Thrusts x 8-10

Skill:

WOD:

EMOM x 5 Sets

Min 1 = 4 Deadlift @70-73%
Min 2 = 8 Split Squat Switch Each
Min 3 = 40 Seconds AMRAP Double Unders

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

2 Sets:

Glute Activation Series x 10 ea.
Seated Elbow on Knee External Rotation x 10

Strength:

A) 5 Sets: (Every 2 Minutes)

Clean Pull + Clean off Block x 3 @65%

B) 3 Sets:

Barbell Hip Thrusts x 8-10

Skill:

WOD:

EMOM x 5 Sets

Min 1 = 4 Deadlift @70-73%
Min 2 = 8 Split Squat Switch Each
Min 3 = 40 Seconds AMRAP Double Unders

Additional:

Mobility

Competition

Strength/Skill:

Warm Up:

2 Sets:

Glute Activation Series x 10 ea.
Seated Elbow on Knee External Rotation x 10

Strength:

A) 5 Sets: (Every 2 Minutes)

Clean Pull + Clean From Block x 3 @65%

B) 4 Sets:

Back Squat x 5 @ 65%

Perform After WOD

C1) 3 Sets:

Front Foot Elevated Tempo Split Squat with Internal Band distraction x 8-10 each (3 Sec down, 1 sec pause, 1 sec up, 1 sec pause)

C2) 3 Sets:

Barbell Hip Thrusts x 8-10

*Goal is to increase load from last week.

Skill:

WOD:

EMOM x 5 Sets

Min 1 = 4 Deadlift @70-73%
Min 2 = 4 Broad Jump + Vertical Jump (8 Jumps total)
Min 3 = 40 Seconds AMRAP Double Unders

*For the Broad Jump + Vertical Jump. Perform standing broad jump right into vertical jump, this equals 1 rep.

Additional:

Mobility