Monday 140915 – Surge Athletics

How important is sleep? Study shows that athletes potential for injury decreases significantly with more sleep. We’re all busy people get your things done, so you can get your Z’s.

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

A) 4 Sets:

Front Squat x 7

Skill:

WOD:

5 Rds For Time:

7 Deadlift
30 Squats
14 Push Ups

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: A) 4 Sets: (Every 2:30) Front Squat x 7 @ 80-83% Skill:
WOD:
5 RFT: 7 Deadlifts 275/185 30 Air Squats 7 Strict Handstand Push Up
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Dynamic Warm up

Strength:

A) 6 Sets: (Every 90 Seconds)

Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

B) 5 Sets: (Every 90 Seconds)

4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch (Pause for 3 seconds at each of the following positions: 2″ off the floor, mid knee, mid thigh, “pockets”/high hang – USE STRAPS)

C) 8 Sets: (Every 2:30)

Back Squat

Set 1 – 6 reps @ 60% of 1-RM
Set 2 – 4 reps @ 70%
Set 3 – 2 reps @ 80%
Set 4 – 6 reps @ 70%
Set 5 – 4 reps @ 80%
Set 6 – 2 reps @ 90%
Set 7 – 4 reps @ 85%
Set 8 – 4 reps @ 85%

Skill:

WOD

5 RFT:

7 Deadlifts 275/185
30 Air Squats
7 Strict Handstand Push Up

Additional:

10 Minutes Mobility