Friday, February 19, 2016 – Surge Athletics

Why is it important to stay away from your TV, computer and phone before you go to bed. It’s a well known fact that sleep is extremely important when it comes to your health and well being. But did you know that the blue light from these devices could be severally influencing the quality of sleep you’re getting, which in turn effects your recovery, mental clarity, and over all brain function. Sleep is the one time in that our bodies have a chance to heal the damages we put it through on a daily basis. Bottom line: take the time to get whatever it is you need to get done on these device done at least 1-2 hours before you go to be. Stay away from living through your phones and other devices. Don’t just make sleep a priority, make the quality of your sleep a priority.

Essentials

Strength/Skill:

Warm up:

2 Sets:

Banded Glute Activation Series x 10ea.
Band Pull a Parts x 15

Strength:

4 Sets:

Behind the Neck Snatch Grip Push Press + 3 Overhead Squats

Skill:

WOD:

AMRAP in 14 Minutes:

60 Calorie Row
50 Toe to Bar
40 Wall Ball
30 Power Clean
20 Strict Pull Ups + Strict Dips

Additional:

10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:

Warm up:

2 Sets:

Banded Glute Activation Series x 10ea.
Band Pull a Parts x 15

Strength:

Perform After WOD

4 Sets: (Every 2 Minutes)

Behind the Neck Snatch Grip Push Press + 3 Overhead Squat @ 80% of 1 RM Snatch

Skill:

WOD:

14.4

AMRAP in 14 Minutes:

60 Calorie Row
50 Toe to Bar
40 Wall Ball
30 Power Clean 135/95
20 Muscle Up (2 Strict Pull Ups + 2 Strict Dips = 1 Muscle Up)

Additional:

10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:

Warm up:2 Sets:

Banded Glute Activation Series x 10ea.
Band Pull a Parts x 15

Strength:

Perform After WOD

A) 5 Sets: (Every 2 Mintes)

Front Squat

Set 1 = 5 @ 70%
Set 2 = 4 @ 75%
Set 3 = 3 @ 80%
Set 4 = 2 @ 85%
Set 5 = 1 @ 90%
Sets 6-8 = 2 Reps @ Drop wt. of 45/35 if single is above/below 285#

B) 4 Sets: (EMOM)

Behind the Neck Snatch Grip Push Press + 3 Overhead Squat @ 80% of 1 RM Snatch

Skill:

WOD

14.4

AMRAP in 14 Minutes:

60 Calorie Row
50 Toe to Bar
40 Wall Ball
30 Power Clean 135/95
20 Muscle Up

Additional:

10 Minutes Mobility