Monday 141124 – Surge Athletics

So Proud of all our Surge Family Members who competed over the weekend at the Turkey Challenge, hosted by MBS Functional Fitness. As coaches it’s always great to see that all the effort you all have put in is paying off. Fitness is an amazing journey, and being able to see each and every athlete compete and do things they’ve been striving to achieve is what it’s all about. In addition thank you to everyone who came out and showed support for all our Surge Family members who were competing.

Essentials

Strength/Skill:

Warm Up:

4 Position Snatch Pull + High Pull
hip muscle snatch (no re-bend of the knees)
hip power snatch
hip full snatch (hold rock solid bottom position for 10 seconds)
above the knee muscle snatch
above the knee power snatch
above the knee full snatch (hold rock solid bottom position for 10 seconds)
below the knee muscle snatch
below the knee power snatch
below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

5 Sets Each: (EMOM Alternate Movements)

Minute 1 – Hang Snatch x 1
Minute 2 – Snatch x 1

Skill:

WOD:

For Time:

15 Supine Row
20-30 Push-ups
30-40 Back Extensions
20-30 Knees to elbows
20-30 Deadlift
20-30 DB Push Press
20-30 Kettlebell swings
20-30 Wall Ball
400m Run
15 Supine Row

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: 4 Position Snatch Pull + High Pull hip muscle snatch (no re-bend of the knees) hip power snatch hip full snatch (hold rock solid bottom position for 10 seconds) above the knee muscle snatch above the knee power snatch above the knee full snatch (hold rock solid bottom position for 10 seconds) below the knee muscle snatch below the knee power snatch below the knee full snatch (hold rock solid bottom position for 10 seconds) Strength: 5 Sets Each: (EMOM Alternate Movements) Minute 1 – Hang Snatch x 1 Minute 2 – Snatch x 1 Perform both movements at 85-90% of your 1-RM Snatch. Skill:
WOD:
For Time: 3 Rope Climb 30 Push-ups 50 Back Extensions 30 Knees to elbows 30 Deadlift 225/155 30 DB Push Press 50 Kettlebell swings 55/35 30 Wall Ball 400m Run 30 Pull Up
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

A1) 5 Sets: (Every 2 minutes)

Back Squat

Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

followed by…

A2) 1 set:

Back Squat x Max Unbroken Reps @ 80%

(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

A3) 1 set:

Back Squat x the same number of reps achieved for max reps with 70% of your 1-RM

Skill:

WOD:

For Time:

3 Rope Climb
30 Push-ups
50 Back Extensions
30 Knees to elbows
30 Deadlift 225/155
30 DB Push Press
50 Kettlebell swings 55/35
30 Wall Ball
400m Run
30 Pull Up

Additional:

10 Minutes Mobility