Nutts & Butts along with Shock & AWWW!!!
The Mother Thruster’s Crew!!!
Great weekend this weekend. We had 3 teams compete in the Spring Fling hosted by West Metro Functional Fitness, and they all represented Surge spectacularly. Nutts & Butts and Shock & AWWW competed on Saturday in the RX’d division, where Nutts & Butts finished 15th and Shock & AWWW finished 10th. Then on Sunday the amazing Mother Thrusters threw down and finished 8th in the scaled division. So proud of each and every athlete who completed this weekend. There were some amazing PR’s and even more fun competing with and watching everyone compete. Also thank you so much to everyone who came out and showed support.
Essentials
| Strength/Skill: |
| Warm Up:
2 Sets:
Strength: A) 4 Sets: (Every 90 Seconds)
(After the power clean, lower the bar from the high hang position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee) B) 4 Sets: (Every 2 Minutes)
Skill: |
| WOD: |
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A) AMRAP in 2 Minutes:
Rest 1:00 B) AMRAP in 2 Minutes:
Rest 1:00 C) AMRAP in 2 Minutes:
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| Additional: |
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Performance
| Strength/Skill: | |
| Warm Up:
2 Sets:
Strength: A) 4 Sets: (Every 90 Seconds)
(After the power clean, lower the bar from the high hang position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee) *Goal is to increase weekly load 10# if 70% is above 220#, and 5# if below 220#. B) 4 Sets: (Every 2 Minutes) Back Squat
(Goal to increase set 4 load each week by 10# if 75% is above 375# and 5# if 75% is below 375# each week) Skill: |
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A) AMRAP in 2 Minutes:
Rest 1:00 B) AMRAP in 2 Minutes:
Rest 1:00 C) AMRAP in 2 Minutes:
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| Additional: |
Competition
| Strength/Skill: |
| Warm Up:
2 Sets:
Strength: A) 4 Sets: (Every 90 Seconds) Power Clean + Hang Clean @70% of 1RM (After the power clean, lower the bar from the high hang position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee) *Goal is to increase weekly load 10# if 70% is above 220#, and 5# if below 220#. B) 4 Sets: (Every 2 Minutes) Back Squat
(Goal to increase set 4 load each week by 10# if 75% is above 375# and 5# if 75% is below 375# each week) C1) 6 Sets: (Every 2 Minutes)
C2) 2 Sets: (Every 2 Minutes)
*Both drop sets at 45# down if 3 RM is over 440#. Both drop sets at 35# down if 3 RM is under 440#. Linear progression each week. Target 20# increase from last week if 3 RM is over 440#. Target 10# increase from last week if 3 RM is below 440# Skill: |
| WOD: |
A) AMRAP in 2 Minutes:
Rest 1:00 B) AMRAP in 2 Minutes:
Rest 1:00 C) AMRAP in 2 Minutes:
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| Additional: |
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