Monday, April 3, 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. You may kip the pull ups but you must adhere to the 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 = 5-7 Push Up
Minute 2 = 4-7 Tempo Strict Pull Up/Supine 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 @ 60% 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 Clapping Push Up
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 @ 60% of 1RM Jerk (2 second pause bottom of dip + 2 sec pause at lockout)

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 = 7 Clapping Push Up
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