Tuesday 140422 – Surge Athletics

Nutrition Seminar this Thursday at 6:15 pm. This seminar will be focused mainly around the concepts of the Zone Diet. We get a lot of questions regarding Paleo and quality of foods. However one of the main problems we’ve seen occurring more and more lately is athletes not eating enough and not properly balancing out their meals. If you’re an athlete who has been following the Paleo Diet prescription of eat meat, vegetables, nut and seeds, some from fruit, little starch and no dairy but have come to a plateau or are not seeing the results your wanting to see this Seminar will help clear up your issues. If you have any questions please feel free to ask.

Essentials

Strength/Skill:

Warm up:2 Sets NFT:

Bent Over YTW x 10
Triple Threat x 10
Forearm Plank Hold x 30-45 Seconds

Strength:

4 Sets:

Turkish Get Up x 3 ea
Supine Row x 8-10

Skill:

WOD:

For Time:

21-15-9

Push Press
Burpee

Then:

300m Overhead Barbell Carry

*The Overhead BB Carry is with the same weight used for Push Press

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up:2 Sets NFT: Bent Over YTW x 10 Triple Threat x 10 Forearm Plank Hold x 30-45 Seconds Strength: 4 Sets: Turkish Get Up x 3 ea Supine Row x 8-10 Skill:
WOD:
For Time: 21-15-9 Push Press 115/75 Burpee Then: 300m Overhead Barbell Carry *The Overhead BB Carry is with the same weight used for Push Press	30 Wall ball shots 30 Pull-ups 30 Push Press [75/55] 30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

A) 8 Sets:

Back Squat

Set 1 – 40% x 4
Set 2 – 50% x 3
Set 3 – 60-65% x 2
Set 4 – 75% x 1

Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!

Set 5 – 85% x 1
Set 6 – 90% x 1
Set 7 – 85% x 2
Set 8 – 85% x 2

Perform Sets 5-8 every 2:30.

B) Take 12-15 minutes to build to today’s heavy Snatch

C) 4 sets: (Every 90 Seconds)

Snatch Balance w/4-5 second hold x 1 (use 60-80% of 1-RM Snatch – drilling perfect receving position)

*Perform a snatch balance, and then hold the bottom position for 4-5 seconds, working on good external rotation (showing the armpits), weight balanced, and chest tall and proud.

Skill:

WOD:

10 Sets: (EMOM)

12 KB Swings 70/55
8 Chest to Bar Pull Ups

Additional:

Mobility