Friday, June 19, 2015 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

2 Sets:

Banded Glute Activation Series x 10
Pronated/Supinated Band Pull a Parts x 10 ea.

Strength:

A) 6 Sets: (Every 2 Minutes)

Deadlift x 3

Skill:

WOD:

AMRAP in 10 Minutes:

5 Goblet Squat
7 Burpee

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

2 Sets:

Banded Glute Activation Series x 10
Pronated/Supinated Band Pull a Parts x 10 ea.

Strength:

6 Sets: (Every 2 Minutes)

Deadlift x 1

Set 1 = 5 Reps 65%
Set 2 = 4 Reps 70%
Set 3 = 3 Reps 75%
Set 4 = 2 Reps 80%
Set 5 = 1 Rep 85%
Set 6 = 1 Rep 90%

*Linear progression of all sets each week. Goal is 20# increase each week if 90% is above 440#, and 10# each week if 90% is below 440#.

Skill:

WOD:

2015 Granite Games Qualifier WOD 1

10 Minute AMRAP

5 Hang Squat Cleans (155/105)
7 Bar Facing Burpees

Masters 45-49

10 Minute AMRAP

5 Hang Squat Cleans (135/95)
7 Bar Facing Burpees

Scaled

(Scaled Men, Scaled Women)

10 Minute AMRAP

5 Hang Squat Cleans (115/75)
7 Bar Facing Burpees

Additional:

Competition

Strength/Skill:

Warm Up:

2 Sets:

Banded Glute Activation Series x 10
Pronated/Supinated Band Pull a Parts x 10 ea.

Strength:

A) 10 Sets: (EMOM)

Snatch From Blocks (at the knees) x 1

Set 1 = 70%
Set 2 = 75%
Sets 3-10 = 80%

*Linear progression each week. Goal to increase 10# increase each week if 80% is above 220#, and a 5# increase each week 80% is below 220#.

B) 5 Sets: (Every 2 Minutes)

Front Squat

Set 1 = 3 Reps @ 70%
Set 2 = 2 Reps @ 75%
Set 3 = 1 Rep @ 80%
Sets 4-5 = 2 Reps @ Drop weight of 35# if 80% is above 285#, and drop 20# is 80% is below 285#.

* Goal to increase heavy single each week of 10# if 80% is above 285#, and 5# if 80% is below 285#.

Perform After WOD

C) 6 Sets: (Every 2 Minutes)

Deadlift x 1

Set 1 = 5 Reps 65%
Set 2 = 4 Reps 70%
Set 3 = 3 Reps 75%
Set 4 = 2 Reps 80%
Set 5 = 1 Rep 85%
Set 6 = 1 Rep 90%

*Linear progression of all sets each week. Goal is 20# increase each week if 90% is above 440#, and 10# each week if 90% is below 440#.

Skill:

WOD:

2015 Granite Games Qualifier WOD 1

10 Minute AMRAP

5 Hang Squat Cleans (155/105)
7 Bar Facing Burpees

Masters 45-49

10 Minute AMRAP

5 Hang Squat Cleans (135/95)
7 Bar Facing Burpees

Scaled

(Scaled Men, Scaled Women)

10 Minute AMRAP

5 Hang Squat Cleans (115/75)
7 Bar Facing Burpees

Additional:

10 Minutes Mobility