Monday, May 1, 2017 – Surge Athletics

Workout Intent: Pushing and Pulling stamina. For today the focus should be on quality work. The goal here is to strengthen and balance some lacking areas. It’s very easy to cut corners with each of the bodies of work that set up for today, keep focused and make yourself better. Wit the dips make sure we complete a full range of motion (shoulder below elbow and then reach full extension at the top). For the rows try and maintain a ridged body position and get as horizontal as you can, so long as you can touch the ring or bar to your chest. For the strength make sure you pull the db to your hip on the row hold and rows.

Essentials

Strength/Skill:

Warm Up:

2 Sets:

Prone Postorior Fly x 8
Posterior Fly to Scarecrow Press x 8
Hollow Hold + Superman Hold x 10 sec each x 2

Strength:

Perform After WOD

3 Sets:

Prone DB Iso Hold x 30-45 seconds
Prone DB Row x 15-18
Prone DB Lateral Raise x 12-15

Skill:

WOD:

For Time:

10-1

Dip/Push Up
Supine Ring Row/Inverted Barbell Row

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

2 Sets:

Prone Postorior Fly x 8
Posterior Fly to Scarecrow Press x 8
Hollow Hold + Superman Hold x 10 sec each x 2

Strength:

Perform After WOD

3 Sets:

Prone DB Iso Hold x 30-45 seconds
Prone DB Row x 15-18
Prone DB Lateral Raise x 12-15

Skill:

WOD:

For Time:

10-1

Dip/Push Up
Supine Ring Row/Inverted Barbell Row

Additional:

Mobility

Competition

Strength/Skill:

Warm Up:

2 Sets:

Prone Postorior Fly x 8
Posterior Fly to Scarecrow Press x 8
Hollow Hold + Superman Hold x 10 sec each x 2

Strength:

A) In 4 Sets or Fewer find today’s 3-5 RM:

Floor Press

B) 1 Set:

Decrease heaviest weight used in A by 10% and perform AMRAP

Perform After WOD

C) 3 Sets:

Prone DB Iso Hold x 45-60 seconds
Prone DB Row x 15-20
Prone DB Lateral Raise x 12-15

D) 1 Set:

100-150 Triceps Ext. Variation (if you break do not rest longer then 15-20 seconds)

Skill:

WOD:

For Time:

10-1

Ring Dip
Supine Ring Row

Additional:

Mobility