Monday 140721 – 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 Star Jumps
:15 Squats
:15 Grasshoppers
:15 Wide Outs

3 Sets:

:15 V-Up
:15 Superman’s
:15 Hollow Body Hold
:15 Aquaman’s

Strength:

A) 3 Sets: (Every 2:30)

Back Squat x 5 (Decrease 20-30# from Last Week)

Skill:

WOD:

AMRAP in 15-20 Minutes:

3 Hang Power Clean
6 Dips/Push Up
9 Box Jump
18 Hand to Hand Single Arm Russian KB Swing

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: 3 Sets: :15 Star Jumps :15 Squats :15 Grasshoppers :15 Wide Outs 3 Sets: :15 V-Up :15 Superman’s :15 Hollow Body Hold :15 Aquaman’s Strength: Wendler Method Week 12 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 + 15-25 LBS. Skill:*
Mary’s B-Day WOD
AMRAP in 20 Minutes: 3 Hang Power Clean 185/125 6 Ring Dips 9 Box Jump 30/24 18 Hand to Hand Single Arm Russian KB Swing 55/35
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up

:3 Sets:

:15 Star Jumps
:15 Squats
:15 Grasshoppers
:15 Wide Outs

3 Sets:

:15 V-Up
:15 Superman’s
:15 Hollow Body Hold
:15 Aquaman’s

Strength:

A) 5 sets: (Every 2 Minutes)

Full + Quarter Front Squat x 2

*Build over the course of the five sets.

B) 5 Sets:

Halting Snatch Deadlift (Pockets) + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch

C) 5 Sets: (Every 2 Minutes)

Back Squat x 4 @ 3-5% more than you used last Monday

Skill:

WOD

3 sets: (New Set every 3 Minutes:

20 Walking Lunges 55/35 by side
15 GHD Sit Ups

Additional:

OPTIONAL Additional Conditioning Session
For 30 minutes:

Run 400 Meters @ 75% of your best 400
Run 400 Meters @ 50% of your best 400

Example…if your best 400m is 60 seconds, you’d run 75% at 80 seconds, and 50% at 120 seconds.