Friday, June 23, 2017 – Surge Athletics

Parking Warning: The front part of the building is being repaired so there is scaffolding up in front of the building. Please use the east side entrance (Unit C) in to come into the gym. The parking lot will be coned off while work is being done during the day and then most likely it will be open to park in at night. Sorry for any inconvenience, this will hopefully be done by next week.

Workout Intent:

Essentials

Strength/Skill:

Warm Up:

2 Sets:

Face Pulls x 12-15
Bent Over YTW x 10 ea.
Banded Squat x 5
Banded Wall Sit x 20 Seconds
Banded Lateral Steps x 5 ea.

Strength:

A) 8 Sets or Less:

Deadlift

Set 1 – 5 reps @ 65-70%
Set 2 – 3 reps @ 75-80%
Set 3 – 1 rep @ 85-90%
Set 4 – 1 rep @ 90-95%
Sets 5-8 – Find new 1-RM

B) 8 Sets or Less:

Shoulder Press

Set 1 – 5 reps @ 65-70%
Set 2 – 3 reps @ 75-80%
Set 3 – 1 rep @ 85-90%
Set 4 – 1 rep @ 90-95%
Sets 5-8 – Find new 1-RM

Skill:

WOD:

AMRAP in 7 Minutes:

Wall Ball

*EMOM Perform 7 KB Swings

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

2 Sets:

Face Pulls x 12-15
Bent Over YTW x 10 ea.
Banded Squat x 5
Banded Wall Sit x 20 Seconds
Banded Lateral Steps x 5 ea.

Strength:

A) 8 Sets or Less:

Deadlift

Set 1 – 5 reps @ 65-70%
Set 2 – 3 reps @ 75-80%
Set 3 – 1 rep @ 85-90%
Set 4 – 1 rep @ 90-95%
Sets 5-8 – Find new 1-RM

B) 8 Sets or Less:

Shoulder Press

Set 1 – 5 reps @ 65-70%
Set 2 – 3 reps @ 75-80%
Set 3 – 1 rep @ 85-90%
Set 4 – 1 rep @ 90-95%
Sets 5-8 – Find new 1-RM

Skill:

WOD:

AMRAP in 7 Minutes:

Wall Ball

*EMOM Perform 7 KB Swings 70/55

Additional:

Mobility

Competition

Strength/Skill:

Warm Up:

2 Sets:

Face Pulls x 12-15
Bent Over YTW x 10 ea.
Banded Squat x 5
Banded Wall Sit x 20 Seconds
Banded Lateral Steps x 5 ea.

Strength:

A) 5 Sets:

Snatch x 3 (Up to 50%)

B) 5 Sets:

Clean and Jerk x 3 (Up to 50%)

C) 4 Sets: (Every 2:30)

Pause Front Squat x 3 @5311 (Up to 50%)

Skill:

WOD:

AMRAP in 7 Minutes:

Wall Ball

*EMOM Perform 5 Power Snatch 115/75

Additional:

Mobility