Friday, June 26, 2015 – Surge Athletics

Saturday Schedule Reminder: There will be one class at 8:30. Come out start you Saturday off right and finish on a strong note!!!

Essentials

Strength/Skill:

Warm Up:

2 Sets:

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

Strength:

(Perform After WOD)

A) 6 Sets: (Every 2 Minutes)

Deadlift x 3

Skill:

WOD:

With a 20 Minute Running Clock Complete:

A) (0:00-6:00)

6 Minute 1RM 1-Rep Max Snatch

B) (6:01-14:00)

8 Minute AMRAP:

30 Double Unders
15 Toes-to-Bar

C) (14:01-20:00)

6 Minute 1RM 1-Rep Max Snatch

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:

(Perform After WOD)

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:

Granite Games 15.2

With a 20 Minute Running Clock Complete:

A) (0:00-6:00)

6 Minute 1RM 1-Rep Max Snatch

B) – (6:01-14:00)

8 Minute AMRAP:

30 Double Unders
15 Chest-to-Bar Pull-ups
30 Double Unders
15 Toes-to-Bar

C) (14:01-20:00)

6 Minute 1RM 1-Rep Max Snatch

Masters/Scaled

With a 20 Minute Running Clock Complete:

A) (0:00-6:00)

6 Minute 1RM 1-Rep Max Snatch

B) (6:01-14:00)

8 Minute AMRAP:

30 Double Unders
15 Toes-to-Bar

C) (14:01-20:00)

6 Minute 1RM 1-Rep Max Snatch

Additional:

Competition

Strength/Skill:

Warm Up:

2 Sets:

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

Strength:

(Perform After WOD)

A) 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#.

B) 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:

(Optional Conditioning WOD)

Granite Games 15.2

With a 20 Minute Running Clock Complete:

A) (0:00-6:00)

6 Minute 1RM 1-Rep Max Snatch

B) – (6:01-14:00)

8 Minute AMRAP:

30 Double Unders
15 Chest-to-Bar Pull-ups
30 Double Unders
15 Toes-to-Bar

C) (14:01-20:00)

6 Minute 1RM 1-Rep Max Snatch

Additional:

10 Minutes Mobility