Monday 140414 – Surge Athletics

Photo: Not sure why....

Approaching the Incline, yes that’s it on the left!!!

Photo: Are you kidding me?!? 1.02 mile climb, starting at 6574' ending at 8585'.....1 hour 22 minutes

At the Top 2,000 steps and 2,000 foot increase in elevation.

Photo: Surge Elite Performance & Fitness!!

The Surge Family CRUSHED the Incline!!!

Essentials

Strength/Skill:

Warm up:3 Sets:

:15 Star Jump
:15 Alt. Lunges
:15 Grass Hoppers
:15 Split Squat Switch

3 Sets:

:15 Plank
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

4 Sets: (Every 2 Minutes)

Squat x 2 (Add 5/10# from last)

Skill:

WOD:

AMRAP in 11 Minutes

9 Sit Up
7 Power Clean
5 DB Push Press

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets: :15 Star Jump :15 Alt. Lunges :15 Grass Hoppers :15 Split Squat Switch 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: Wendler Method Week 11 3 Sets: (Every 2:30 Minutes) Bench Press Set 1 = 5 Reps @ 75% Set 2 = 3 Reps @ 85% Set 3 = Max Reps @ 95% Percentages are based off of 90% of new calculated max. Skill:*
Mel’s B-Day WOD
AMRAP in 11 Minutes 9 Toe to Bar 7 Power Clean 5 Handstand Push Up
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:3 Sets:

:15 Star Jump
:15 Alt. Lunges
:15 Grass Hoppers
:15 Split Squat Switch

3 Sets:

:15 Plank
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

A) 8 Sets: (EMOM)

Pause Front Squat x 1 @ 24X1

Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

B) 6 Sets: (Every 90 Seconds)

High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch

Working on perfect mechanics at all phases in the lift.

C) 5 Sets:

Back Squat x 4 reps @ same load used last Monday

WOD

For max reps:

2 Minutes of Box Step Overs with Barbell 115/75 (box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
4 Minutes of Strict Pull Ups

Additional:

OPTIONAL ADDITIONAL SESSION
If you have the ability to perform two sessions in one day, and you
identify yourself as someone who is stronger than they are
well-conditioned, add in this optional work. Preferably this work would
be performed early in the day, at least 3-4 hours prior to today’s
primary work.A) 3 sets:

Row 2000 Meters @ 80% of your 500m pace
Rest 6 minutes

B) 10 Minutes Mobility