Friday, May 1, 2015 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

High Hang muscle snatch (no re-bend of the knees)
High Hang power snatch
High Hang full snatch (hold rock solid bottom position for 10 seconds)
Hang above the knee muscle snatch
Hang above the knee power snatch
Hang above the knee full snatch (hold rock solid bottom position for 10 seconds)
Hang below the knee muscle snatch
Hang below the knee power snatch
Hang below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

7 Sets: (Every 2 Minutes)

Hang Power Snatch + Overhead Squat + Squat Snatch

Skill:

WOD:

3 Rds For Time:

21 Sit Ups
15 Front Squat
9 DB Push Press

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

High Hang muscle snatch (no re-bend of the knees)
High Hang power snatch
High Hang full snatch (hold rock solid bottom position for 10 seconds)
Hang above the knee muscle snatch
Hang above the knee power snatch
Hang above the knee full snatch (hold rock solid bottom position for 10 seconds)
Hang below the knee muscle snatch
Hang below the knee power snatch
Hang below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

A) 6 Sets: (EMOM)

Hang Snatch (At the Knee)

Set 1 = 1 Rep @ 70%
Set 2 = 1 Rep @ 75%
Set 3 = 1 Rep @ 80%
Set 4 = 1 Rep @ 85%
Set 5 = 1 Rep @ 85-88%
Set 6 = 1 Rep @ 88-95%

B) 4 Sets: (Every 90 Seconds)

2 Front Squat + 1 Jerk @ 80% of 1 RM Clean and Jerk + 10# is 80% is less then 285, and + 20# if 80% is more then 285.

Skill:

Steph K’s B-Day WOD:

3 Rds For Time:

21 GHD Sit Ups
15 Front Squat 165/115
9 Handstand Push Ups (Strict if you have them)

Additional:

Competition

Strength/Skill:

Warm Up:

3 Sets:

High Box Jump 1.1.1.1 (Step Down to Lower Box)
Handstand Walk x 10-15 yrds

Strength:

A) 8 Sets: (EMOM)

Snatch From Blocks (At the Knee)

Set 1 = 1 Rep @ 65%
Set 2 = 1 Rep @ 70%
Set 3 = 1 Rep @ 75%
Set 4 = 1 Rep @ 80%
Set 5 = 1 Rep @ 85%
Sets 6-8 = 2 Reps

Sets 6-8 will be performed as drop sets. If your 85% is above 220# then drop weight 35#. If your 85% is below 220# drop weight 25#. Increase 10# from last week if 85% is above 220# and a 5# increase if 85% is below 220#.

B) 4 Sets: (Every 90 Seconds)

2 Front Squat + 1 Jerk @ 80% of 1 RM Clean and Jerk +10# is 80% is less then 285, and + 20# if 80% is more then 285.

C) 4 Sets: (Every 90 Seconds)

2-3″ Deficit Deadlift x 5 @ 60% of 1 RM +10# is 60% is above 385, and +5# if 60% is below 385.

Skill:

Steph K’s B-Day WOD:

3 Rds For Time:

21 GHD Sit Ups
15 Front Squat 185/125
9 Strict Handstand Push Ups

Additional:

10 Minutes Mobility