Monday, July 3, 2017 – Surge Athletics

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Glendon and Trevor Destroying Battle of The Boxes!

Workout Intent: We’re going to be starting a new strength cycle. We’re going to go back through the Wendler 5/3/1 cycle. The first weeks are based off of 90% of your maxes you achieved last week. For example if your max was 100 lbs, take 90% of that and the weight you’re going to base your weight off of is 90 lbs. If in doubt choose a lighter weight, this will get challenging quickly no matter what. For the last set focus on sound movement. It is a max rep set but don’t go to absolute failure and create bad movement habits. Comp athletes goal this week is to emphasis the squat, clean and jerk, and snatch. All other work will be a little backed off.

Essentials

Strength/Skill:

Warm Up:

2 Sets:

Reverse V-Up x 15-20
Single Leg RDL x 8 each
Farmers Carry x 50 yards
Supinated Grip Bar Hang x 20-30 Seconds

Strength:

3 Sets:

Back Squat x 5

Skill:

WOD:

AMRAP in 15 Minutes

6 Hang Clean @55-60% of 1RM Clean
6 Lateral Jump Over Stick
5-10-15 yard shuttle run
Rest 90 Seconds

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

2 Sets:

Reverse V-Up x 15-20
Single Leg RDL x 8 each
Farmers Carry x 50 yards
Supinated Grip Bar Hang x 20-30 Seconds

Strength:

3 Sets: (Every 2:30 Minutes)

Back Squat

Set 1 = 5 Reps @ 65%
Set 2 = 5 Reps @ 75%
Set 3 = Max Reps @ 85%

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

Skill:

WOD:

AMRAP in 15 Minutes

6 Hang Clean @55-60% of 1RM Clean
6 Lateral Jump Over Stick (Over/Back = 1)
5-10-15 yard shuttle run
Rest 90 Seconds

Additional:

10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

2 Sets:

Reverse V-Up x 15-20
Single Leg RDL x 8 each
Farmers Carry x 50 yards
Supinated Grip Bar Hang x 20-30 Seconds

Strength:

A) 6 Sets:

Back Squat x 3 (Work Up to 90-93%)

*If 6th set feels good, take a 7th set and go for 3RM PR

B) 3 Sets:

Pause Front Squat x 5 (Tempo = 1 Sec down, 5 sec pause, 0 up, 0 pause, Up to 50-55%)

C) 3 Sets:

Clean Pulls x 3 @90%

Skill:

WOD:

A) 4 Sets:

8 Hang Clean Panda Pull (55% max clean) x 8(Straps OK!)
3 Single Leg Tuck Jump (Right)
3 Single Leg Tuck Jump (Left)
Rest 2:00

B) 3 Sets:

8 MB Squat Jump Toss (30/20)
8 Heidens/Speed Skater (4’/3’) (over and back = 1)
Rest 2:00

C) 5 Sets:

Carolina Shuttle

5-10-15-20-25 yards (Touch line wth hand each change of direction)
Rest 2:00 between efforts.

Additional:

10 Minutes Mobility