Friday, June 5, 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:

6 Sets: (Every 3 Minutes)

Goblet Squat x 6-8
Rest 45 Seconds
Deadlift x 4-6

Skill:

WOD:

AMRAP in 12 Minutes:

10 KB Swings
15 Wall Ball

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:

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# is 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 each week. Goal is 20# increase each week if 90% is above 440#, and 10# each week if 90% is below 440#.

Skill:

Josh’s B-Day WOD:

AMRAP in 12 Minutes:

3 Power Snatch 155/105
15 Wall Ball

Additional:

Competition

Strength/Skill:

Warm Up:

Dynamic Warm Up

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# is 80% is above 285#, and 5# if 80% is below 285#.

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 each week. Goal is 20# increase each week if 90% is above 440#, and 10# each week if 90% is below 440#.

D) 2 Sets:

Stiff Leg Deadlift x 5 @ Drop weight of 135# if heavy Deadlift single is over 440#, and drop 65# if heavy deadlift single is below 440#.
Wt. Pistols x 8 (If unable to perform weighted pistol, sub single leg squat off box)
GH Raise x 10

Skill:

Josh’s B-Day WOD:

AMRAP in 12 Minutes:

3 Power Snatch 185/125
15 Wall Ball

Additional:

10 Minutes Mobility