Monday, August 14, 2017 – Surge Athletics

Reminder: Surge Boxing starts today at 12:00. Grab a friend and get you punch on!

Workout Intent: Lower body muscular endurance. Focus on smooth reps, and push your pass. This week is more about speed not so much breath work.

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

3 Sets:

Back Squat x 4

*Decrease weight 5 LBs From Last Week

Skill:

WOD:

4 Sets Each For Time:

8 Power Clean
Rest 1 Minute
16 Goblet Kossask Squat (8/8)
Rest 1 Minute
45 Double Unders
Rest 90 Seconds

*Goal to push power cleans, if you can perform them unbroken TnG that is the goal. For the Kossask squat focus on ROM and form.

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

3 Sets: (Every 2:30 Minutes)

Back Squat

Set 1 = 5 Reps @ 75%
Set 2 = 3 Reps @ 85%
Set 3 = 1+ @ 95%

*Percentages are based off of 90% + 10# of your Established Max.

Skill:

WOD:

4 Sets Each For Time:

12 Power Clean 135/95
Rest 1 Minute
16 Goblet Kossask Squat (8/8)
Rest 1 Minute
65 Double Unders
Rest 90 Seconds

*Goal to push power cleans, if you can perform them unbroken TnG that is the goal. For the Kossask squat focus on ROM and form.

Additional:

10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

A) 7 Sets:

Back Squat x 3 (Build to 95% of 3RM)

B) 4 Sets:

Clean Pulls x 3 @ 100, 105, 110, 110%

Skill:

WOD:

4 Sets:

15 Power Clean 155/105
Rest 1 Minute
20 Yard Front Rack Lunges
Rest 1 Minute
100 Double Unders
Rest 2 Minutes

*Goal is maximal speed on each movement and hit proper range of motion. Don’t consider the rest or next movement, keep focus on current task.

Additional:

10 Minutes Mobility