Monday, May 4, 2015 – Surge Athletics

With the Functional Fitness Games Masters Qualifier scores complete. We would like to congratulate Juliet for finishing 113th in the WORLD, in the Women’s 40-44 age category. Her goal after last years Open was to finish in the top 200 so she could qualify to compete in the Master’s Qualifier round. She worked her butt off and attacked her weakness, and the improvement showed. We’re so proud, congratulations Juliet!!!

In addition congratulations to LaLa who not only competed in her first weightlifting competition over the weekend and finished 1st place in her age group and weight class. But also hit a PR on her snatch on 92 lbs. Furthermore, with her 94 Kilo total she qualified to complete at the Youth National Weightlifting Championships in Minneapolis in late June. Great job LaLa we’re so proud of you and thank you for your hard work.

Essentials

Strength/Skill:

Warm Up:

2 Sets:

Banded Glute Activation x 10 ea.
Side Plank Windmill x 20 Seconds ea.

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

Set 1 = 5 Reps@ 65%
Set 2 = 5 Reps @ 70%
Set 3 = 5 Reps @ 75%
Set 4 = AMRAP @ Drop wt. of 35# if 75% is above 375#, 20# if 75% is below 375#. (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:

Laura’s B-Day WOD:

For Time:

30 Calorie Row
30 Bar Facing Burpee
30 Hang Power Clean 135/95 (Do Not Increase Load)

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

2 Sets:

Banded Glute Activation x 10 ea.
Side Plank Windmill x 20 Seconds ea.

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

Set 1 = 5 Reps@ 65%
Set 2 = 5 Reps @ 70%
Set 3 = 5 Reps @ 75%
Set 4 = AMRAP @ Drop wt. of 35# if 75% is above 375#, 20# if 75% is below 375#. (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:

Laura’s B-Day WOD:

For Time:

30 Calorie Row
30 Bar Facing Burpee
30 Hang Power Clean 135/95 (Do Not Increase Load)

Additional:

Competition

Strength/Skill:

Warm Up:

2 Sets:

Banded Glute Activation x 10 ea.
Side Plank Windmill x 20 Seconds ea.

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

Set 1 = 5 Reps@ 65%
Set 2 = 5 Reps @ 70%
Set 3 = 5 Reps @ 75%
Set 4 = AMRAP @ Drop wt. of 35# if 75% is above 375#, 20# if 75% is below 375#. (Goal to increase set 4 load each week by 10# if 75% is above 375# and 5# if 75% is below 375# each week)

C) 6 Sets: (Every 2 Minutes)

Sumo Deadlift x 3 (Build to today’s 3RM)

Skill:

Laura’s B-Day WOD:

For Time:

30 Calorie Row
30 Bar Facing Burpee
30 Hang Power Clean 135/95 (Do Not Increase Load)

Additional:

10 Minutes Mobility