Monday, April 17, 2017 – Surge Athletics

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It was a blast to be on this team at the Barbells for Bullies event over the weekend. Ended up taking 3rd over all thanks to Trevor and Court wrecking shop on the team Fran tie breaker.

Workout Intent: This is the last week of first initial cycle. Push press loading will remain the same as last week and still be technique driven. The EMOM portion is similar to 2 weeks ago so the goal should be pretty much the same. You should not be breathing heavily, all sets should remain unbroken. Weight for the push jerk should be the same as 2 weeks ago. If you have to break you went to heavy and you must scale appropriately. You may kip the pull ups so long as you stay with the 3 seconds eccentric tempo.

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 = 7 Kneeling MB Chest Toss
Minute 2 = 4-7 Tempo Row (1 sec up, 1 sec pause, 3 sec down, 1 sec pause)
Minute 3 = 3 Push Jerk

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 = 7 Kneeling MB Chest Toss
Minute 2 = 4-7 Tempo Pull Up (1 sec up, 1 sec pause, 3 sec down, 1 sec pause)
Minute 3 = 3 Push Jerk @ 75-80%

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 4 Sets or Fewer find today’s 5-7 RM:

Single Arm DB Bench

B2) 4 Sets:

Pause Supine Row x 6-8 (1 Sec Pause at the top)

C) 1 Set:

Take the heaviest weight that you successfully completed with both arms and decrease it by 10%, then perform AMRAP with both arms.

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 = 4 Clapping Push Up w/Vest or deficit
Minute 2 = 4-7 Tempo Pull Up (1 sec up, 1 sec pause, 3 sec down, 1 sec pause) (If you were able to perform strict 2 weeks ago, add external weight)
Minute 3 = 3 Push Jerk @ 75-80%

Additional:

Mobility