Monday, April 10, 2017 – Surge Athletics

Workout Intent: We are starting a new training cycle today. This first cycle is going to focus heavily on building a strong base. Think of a pyramid, the wider the base the higher the peak. That is what we are going to be aiming for. Today’s goal in upper body strength focused with build both pushing and pulling strength. For the EMOM portion, you should not be breathing heavily, all sets should remain unbroken. If you have to break you went to heavy and you must scale appropriately. Elevate feel on inverted BB row to add difficulty.

Essentials

Strength/Skill:

Warm Up:

2 Sets:

Atomic Drops x 15-20
Side Lying Lateral Raise x 10 ea. (3 count down)
Iso YTW Hold x 10-20 sec
Arch/Hollow Swing x 10

Strength:

4 Sets:

Pause Push Press x 3 (2 second pause bottom of dip + 2 sec pause at lockout)

Skill:

WOD:

EMOM x 6 Sets (18 Minutes)

Minute 1 = 6 Bench Press
Minute 2 = 10 Barbell Upright Row
Minute 3 = 12 Inverted Barbell Row

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

2 Sets:

Atomic Drops x 15-20
Side Lying Lateral Raise x 10 ea. (3 count down)
Iso YTW Hold x 10-20 sec
Arch/Hollow Swing x 10

Strength:

4 Sets:

Pause Push Press x 3 @ 70% of 1RM Jerk (2 second pause bottom of dip + 2 sec pause at lockout)

Skill:

WOD:

EMOM x 6 Sets (18 Minutes)

Minute 1 = 6 Bench Press @70-73% of 1RM
Minute 2 = 10 Barbell Upright Row
Minute 3 = 12 Inverted Barbell Row

Additional:

Mobility

Competition

Strength/Skill:

Warm Up:

2 Sets:

Atomic Drops x 15-20
Side Lying Lateral Raise x 10 ea. (3 count down)
Iso YTW Hold x 10-20 sec
Arch/Hollow Swing x 10

Strength:

A) 5 Sets:

Pause Push Press x 3 @ 70% of Jerk (Pause 2 Seconds in Dip and 2 seconds overhead locked out)

B1) In NO MORE then 4 Sets work up to today’s 5-7 RM

Single Arm DB Shoulder Press

B2) 4 Sets

Wt. Ring Pull Up x 4-6

C) 1 Set:

Take heaviest load completed with both arms from B and decrease 10% and perform AMRAP

Perform After WOD

D) 3 sets:

Lateral Raise Variation x 8-12
Curl Variation x 8-12

Skill:

WOD:

EMOM x 5 Sets (15 Minutes)

Minute 1 = 6 Bench Press @70-73% of 1RM
Minute 2 = 10 Barbell Upright Row
Minute 3 = 12 Inverted Barbell Row

Additional:

Mobility