Monday, September 5, 2016 – Surge Athletics

Schedule Reminder: We will be operating under Holiday/Saturday Hours. There will be 2 classes available (8:30 and 9:45)

Essentials

Strength/Skill:

Warm Up:

2 Sets:

Plank Hold Lateral Leg Slides x 20
Face Pulls x 15
Cossack Squat x 5 ea.
Squat Jump x 5

Strength:

3 Set:

Back Rack Step Ups x 6 ea. @ 30% of 1RM Back Squat

*Set Box Height at height where hip crease is below parallel.

5 Sets:

Hang Clean Pull + Hang Clean

Skill:

WOD:

With a Partner Perform For Time:

60 Hang Squat Cleans (Alternating)

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:2 Sets:

Plank Hold Lateral Leg Slides x 20
Face Pulls x 15
Cossack Squat x 5 ea.
Squat Jump x 5

Strength:

3 Set:

Back Rack Step Ups x 6 ea. @ 30% of 1RM Back Squat

*Set Box Height at height where hip crease is below parallel.

5 Sets:

Hang Clean Pull + Hang Clean

Skill:

WOD:

With a Partner Perform For Time:

60 Hang Squat Cleans (Alternating) 155/105

Additional:

10 Minutes Mobility

Competition

Strength/Skill:

Warm up:2 Sets:

Plank Hold Lateral Leg Slides x 20
Face Pulls x 15
Cossack Squat x 5 ea.
Squat Jump x 5

Strength:

A) In 8 Sets or Less:

Build to 3 RM Back Squat

B) 4 Sets:

Front Squat x 5

Set 1 = 77%
Set 2 = 80%
Set 3 = 83%
Set 4 = 85%

*since the legs are already warm you can start at a higher percent; no warm up sets necessary

C) 3 Sets:

Wt. Pull Ups x 8
DB Shoulder Press x 8 (AHAP)

Skill:

WOD:

A) For Time:

8 Squat Clean & Jerk @ 75% 1RM

Rest 3 minutes

B) For Time:

10 Squat Clean & Jerk @70% 1RM

Rest 3 Minutes

C) For Time:

12 Squat Clean + Jerk @ 65% 1RM

Additional:

10 Minutes Mobility