Monday, April 6, 2015 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

2 Sets:

Banded Glute Activation x 10 ea.
Side Plank x 20 Seconds ea.

Strength:

A) 4 Sets: (Every 2 Minute)

Front Squat x 5

B) 2 Sets:

Hip Ext. x 10-12

Skill:

WOD:

3 Rds For Time:

15 Wall Ball
15 Burpee
15 V-Ups

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

2 Sets:

Banded Glute Activation x 10 ea.
Side Plank x 20 Seconds ea.

Strength:

A) 6 Sets: (Every 90 Seconds)

Front Squat x 3

Set 1 = 5 reps @ 65%
Set 2 = 4 reps @ 70%
Set 3 = 3 reps @ 75%
Sets 4-6 = 3 reps

*Sets 4-6 are drop sets. For these sets if your 75% is above 285 lbs decrease load 35 lbs. If 75% is below 285 lbs, decrease load 20 lbs for the 3 drop sets.

B) 3 Sets: (Every 3 Minutes)

DB/KB Stationary Alt. Forward Lunges x 10 ea.
Stiff Legged Deadlift x 8 @ 60% of 1 RM Deadlift

Skill:

WOD:

3 Rds For Time: (10 Minute Cap)

15 Wall Ball
15 Burpee
15 Toe to Bar

Additional:

Competition

Strength/Skill:

Warm Up:

2 Sets:

Banded Glute Activation x 10 ea.
Side Plank x 20 Seconds ea.

Strength:

A) 6 Sets: (Every 90 Seconds)

Front Squat x 3

Set 1 = 5 reps @ 65%
Set 2 = 4 reps @ 70%
Set 3 = 3 reps @ 75%
Sets 4-6 = 3 reps

*Sets 4-6 are drop sets. For these sets if your 75% is above 285 lbs decrease load 35 lbs. If 75% is below 285 lbs, decrease load 20 lbs for the 3 drop sets.

B) 3 Sets: (Every 3 Minutes)

Back Rack Stationary Alt. Forward Lunges x 10 ea.
Stiff Legged Deadlift x 8

Skill:

WOD:

3 Rds For Time:

20 Wall Ball
20 Burpee
20 Toe to Bar

Additional:

10 Minutes Mobility