Monday, November 9, 2015 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

PVC Pass Through x 10
High Hang Snatch High Pull x 3
High Hang Muscle Snatch x 3
High Hang Power Snatch x 3
Overhead Squat x 3
High Hang Snatch x 3

Strength:

A) 5 Sets: (EMOM)

Snatch Grip Deadlift to High Hang + High Hang Snatch @ 70%

*Goal to increase 5-10# from last week.

B) 4 Sets: (Every 2 Minutes)

Pause Front Squat x 2 @ 65% (Tempo 2311)

Skill:

WOD:

2 Rds For Time:

21 Overhead Squat
4 Burpee Pull Ups
21 Box Jump
4 Burpee Pull Ups
21 KB Swings
4 Burpee Pull Ups

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

PVC Pass Through x 10
High Hang Snatch High Pull x 3
High Hang Muscle Snatch x 3
High Hang Power Snatch x 3
Overhead Squat x 3
High Hang Snatch x 3

Strength:

A) 5 Sets: (EMOM)

Snatch Grip Deadlift to High Hang + High Hang Snatch @ 70%

*Goal to increase 5-10# from last week.

B) 4 Sets: (Every 2 Minutes)

Pause Front Squat x 2 @ 65% (Tempo 2311)

*Goal to increase 10-20# each week.

Skill:

Grant’s B-Day WOD:

2 Rds For Time:

21 Overhead Squat
7 Burpee Pull Ups
21 Box Jump
7 Burpee Pull Ups
21 KB Swings
7 Burpee Pull Ups

Additional:

Crossover Symmetry Iron Scap

Competition

Strength/Skill:

Warm Up:

PVC Pass Through x 10
High Hang Snatch High Pull x 3
High Hang Muscle Snatch x 3
High Hang Power Snatch x 3
Overhead Squat x 3
High Hang Snatch x 3

Strength:

A) 5 Sets: (EMOM)

Snatch Grip Deadlift to High Hang + High Hang Snatch @ 70%

*Goal to increase at least 5-10# each week.

B) 6 Sets: (Sets 1-3 Every 2 Minutes, Sets 4-6 Every 2:30)

Back Squat

Set 1 = 5 Reps @65-70%
Set 2 = 4 Reps @75-77%
Set 3 = 3 Reps @80-83%
Set 4 = 2 Reps @85-88%
Set 5 = 1 Rep @90%
Set 6 = Max Reps @ Drop set of 45# if Set 5 is above 330#, and 35# if Set 5 is below 330#

*Increase sets 1-5 by 5-10# each week.

Skill:

WOD:

2 Rds For Time:

21 Overhead Squat 125/85
4 Burpee Muscle Up
21 Box Jump 24/20
4 Burpee Muscle Up
21 KB Swings
4 Burpee Muscle Up

Additional:

Crossover Symmetry Iron Scap