Monday 140623 – Surge Athletics

Essentials/Performance athletes: This week will be a deload week. This week will focus on moving the bar with speed and moving the bar in the same movement pattern you moved it for the heavy loads.

Essentials

Strength/Skill:

Warm up:

3 Sets:

:15 Jumping Jack
:15 Squats
:15 Mountain Climber
:15 Jump Squat

3 Sets:

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

Strength:

A) 3 Sets: (Every 2:30)

Back Squat x 5 (Decrease 15-20# from Last Week)

Skill:

WOD:

21-15-9 For Time:

Sit Up
Burpee
Power Snatch 75/55
Box Jump 24/20

*Do not increase weight go fast.

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: Wendler Method Week 7 A) 3 Sets: (Every 2:30 Minutes) Back Squat Set 1 = 5 Reps @ 40% Set 2 = 5 Reps @ 50% Set 3 = 5 Reps @ 60% Percentages are based off of 90% of 1 RM + 10-15 LBS. Skill:*
WOD
21-15-9 For Time: Toe to Bar Burpee Power Snatch 75/55 Box Jump 30/24 *Do not increase weight go fast.
Additional:
10 Minutes Mobility

Competition

This will be a deload week for competition athletes as well.

Strength/Skill:

Warm up:3 Sets:

:15 Jumping Jack
:15 Squats
:15 Mountain Climber
:15 Jump Squat

3 Sets:

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

Strength:

A) 5 Sets: (Every 90 Seconds)

Hang Power Snatch + Power Snatch + Overhead Squat

B) 3 Sets: (Every 90 Seconds)

Romanian Deadlift x 5 @ 3011 (3 Sec Down, 0 Pause, 1 Sec up, 1 Sec pause)

Skill:

WOD

21-15-9 For Time:

Toe to Bar
Burpee (Open Standards)
Power Snatch 75/55
Box Jump 30/24

*Do not increase weight go fast.

Additional:

10 Minutes Mobility