Monday 140811 – Surge Athletics

Our goal since we opened the gym is to offer every athlete that comes into the gym the best training and most convenient training schedule that we can. With that said we’ve had several inquires about a few things concerning the schedule and additional classes. First is offering an additional yoga class on Sunday mornings at 9 am. The Thursday class has been very popular and a Sunday class will be a great addition, however we want to make sure the want is there before we open the class. In addition there have been a few inquires about adding a 9am class, especially now that school is right around the corner. We’ve tried this class time once before and it was hit or miss thus we stopped offering. Please let us know if you’re interested in attending or if you have any questions regarding either of these topics.

Essentials

Strength/Skill:

Warm up:

3 Sets:

Tempo Front Squat against Rack x 3 @3111
Tempo Overhead Squat x 3 @3111
Double Unders x 20 Seconds

Strength:

4 Sets:

High Box Jump x 1.1.1.1 (Rest 10 Seconds Between Reps)
Overhead Backwards MB Toss x 5

Skill:

WOD:

5 Rds For Time:

5 Overhead Squat
10 V-Ups
15 MB Clean
20 Mountain Climbers

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: 3 Sets: Tempo Front Squat against Rack x 3 @3111 Tempo Overhead Squat x 3 @3111 Double Unders x 20 Seconds Strength: 4 Sets: (Every 2:30 Minutes) Back Squat @ 75% of 1 RM Skill:
WOD:
5 Rds For Time: 5 Overhead Squat 135/95 10 Toe to Bar 15 DB Hang Squat Clean 40/30 20 Double Unders
Additional:
10 Minutes Mobility

This week will be testing week, you’ve all worked your tails off stay focused and allow yourself to perform the way you can.

Competition

Strength/Skill:

Warm up:

3 Sets:

Tempo Front Squat against Rack x 3 @3111
Tempo Overhead Squat x 3 @3111
Double Unders x 20 Seconds

Strength:

A) 8 Sets: (Sets 1-4 Every 2 Minutes, Sets 5-8 Every 3 Minutes)

Front Squat

Set 1 – 3 reps @ 55-60%
Set 2 – 2 reps @ 65-70%
Set 3 – 1 rep @ 75-80%
Set 4 – 1 rep @ 80-85%
Set 5 – 1 rep @ 85-90%
Set 6 – 1 rep @ 90-95%
Set 7 – 1 rep @ 95+%
Set 8 – 1 rep @ 101-105%

B) 10 Sets: (Every 2 Minutes)

Snatch x 1

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

Skill:

WOD

For time:

2000m Row

Additional:

10 Minutes Mobility