Friday, September 25, 2015 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

2 Sets:

Underhand Vertical MB Toss x 5
Band Pull a Parts x 15

Strength:

A) 4 Sets: (EMOM)

Power Snatch x 3

B) 3 Sets:

DB Lunges x 8 ea.
Stiff Legged Deadlift x 6

Skill:

WOD:

For Time:

25 Pull Ups
20 Shoulder to Overhead
15 Snatches
20 Shoulder to Overhead
25 Pull Ups

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

2 Sets:

Underhand Vertical MB Toss x 5
Band Pull a Parts x 15

Strength:

A) 4 Sets: (EMOM)

Power Snatch x 3

B) 3 Sets: (Every 3 Minutes)

Back Rack Stationary Lunges x 8 ea.
Stiff Legged Deadlift x 6 @60% of 1RM Deadlift

Skill:

WOD:

For Time: (15 Minute Cap)

40 Pull Ups (If you have C2B Perform Them)
30 Handstand Push Ups
20 Snatches 125/85
30 Handstand Push Ups
40 Pull Ups (If you have C2B Perform Them)

Additional:

Competition

Strength/Skill:

Warm Up:

2 Sets:

Underhand Vertical MB Toss x 5
Band Pull a Parts x 15

Strength:

A) 4 Sets: (Every 90 Seconds)

Snatch From Block (At the Knees)

Set 1 = 1 Rep @70%
Set 2 = 1 Rep @75%
Set 3 = 1 Rep @80%
Sets 4-5 = 2 Reps @ Drop wt. of 35# if 80% is above 220# and 20# if 80% is below 220%

B) 7 Sets: (Every

Clean and Jerk

Set 1 = 1 Rep @75%
Set 2 = 1 Rep @80%
Set 3 = 1 Rep @83-85%
Set 4 = 1 Rep @85-88%
Set 5 = 1 Rep @90%
Sets 6-7 = 1 Rep @ Drop wt. of 20# if set 5 is above 265# and 10# if set 5 is below 265#

Skill:

Lance’s B-Day WOD:

For Time: (15 Minute Cap)

40 Chest to Bar Pull Ups
30 Handstand Push Ups
20 Snatches 145/100
30 Handstand Push Ups
40 Chest to Bar Pull Ups

Additional:

10 Minutes Mobility