Monday, June 19, 2017 – Surge Athletics

Parking Warning: The front part of the building is being repaired so there is scaffolding up in front of the building. Please use the east side entrance (Unit C) in to come into the gym. The parking lot will be coned off while work is being done during the day and then most likely it will be open to park in at night. Sorry for any inconvenience, this will hopefully be done by next week.

Workout Intent: This week Essentials and Performance Athletes are going to be doing so testing, while Comp Athletes are on a deload week.

Essentials

Strength/Skill:

Warm Up:

2 Sets:

Couch Stretch to Bulgarian Split Squat x 6-8 ea.
Banded Pull a Parts
Farmers Carry x 40 yards

Strength:

4 Sets or Less:

Back Squat x 3-5
Rest 45 Seconds
Bent Over Double DB/KB Row x 6-8
Rest 45 Seconds
High Elbow Ext. Rotation x 10

Skill:

WOD:

For Time:

15 Deadlift 135/95
15 Box Jump
15 KB Sumo Deadlift High Pull
12 Deadlift 1
12 Box Jump
12 KB Sumo Deadlift High Pull
9 Deadlift
9 Box Jump
9 KB Sumo Deadlift High Pull

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

2 Sets:

Couch Stretch to Bulgarian Split Squat x 6-8 ea.
Banded Pull a Parts
Farmers Carry x 40 yards

Strength:

8 Sets or Less:

Back Squat

Set 1 – 5 reps @ 65-70%
Set 2 – 3 reps @ 75-80%
Set 3 – 1 rep @ 85-90%
Set 4 – 1 rep @ 90-95%
Sets 5-8 – Find new 1-RM

Skill:

WOD:

For Time:

15 Deadlift 155/105
15 Box Jump 24/20
15 KB Sumo Deadlift High Pull 55/35
12 Deadlift
12 Box Jump
12 KB Sumo Deadlift High Pull
9 Deadlift
9 Box Jump
9 KB Sumo Deadlift High Pull

Additional:

10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

2 Sets:

Couch Stretch to Bulgarian Split Squat x 6-8 ea.
Banded Pull a Parts
Farmers Carry x 40 yards

Strength:

A) 5 Sets:

Front Squat x 3 (Work Up to 80% of 3RM)

B) 3 Sets:

Back Squat x 5 (Work Up to 70-75%)

C) 3 Sets:

Clean Pulls x 3 @90%
Squat Jumps x 3

Skill:

WOD:

AMRAP in 20 Minutes:

15 Dead Lift @50%
6 Box Jump @35/28
18 SDHP 95/65
Rest 1:1

Additional:

10 Minutes Mobility