Monday, October 19, 2015 – Surge Athletics

Congrats to Steph and April for Running in the Rock N Roll 1/2 Marathon this weekend. Also congrats to Alisa for officially completing her 2015 miles challenge of running 1,0071/2 miles in 2015.

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)

Clean and Jerk x 2

B) 4 Sets: (Every 2 Minutes)

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

Skill:

WOD:

4 Rds For Time:

10 Clean and Jerk
30 Double Unders
10 Burpee

*Top Every 3 Minutes Complete 1 Rope Climbs (3 Strict Pull Up + 3 Knee to Elbow)

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%

B) 4 Sets: (Every 2 Minutes)

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

Skill:

WOD:

4 Rds For Time: (17 Minute Cap)

10 Clean and Jerk 135/95
40 Double Unders
10 Burpee

*Top Every 3 Minutes Complete 1 Rope Climbs (3 Strict Pull Up + 3 Knee to Elbow)

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%

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#

Skill:

WOD:

4 Rds For Time: (17 Minute Cap)

10 Clean and Jerk 135/95
40 Double Unders
10 Burpee

*Top Every 3 Minutes Complete 2 Rope Climbs

Additional:

Crossover Symmetry Iron Scap