Tuesday 141111 – Surge Athletics

We would like to say happy Veteran’s Day to all our Veteran’s. Without your service and sacrifice to this great country of ours we wouldn’t be able to have the freedoms we get to celebrate each day. Thank you from the bottom of our hearts.

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

4 Sets: (Every 2:30)

Thruster x 5
Band Pull a Parts x 8

Skill:

WOD:

AMRAP in 15 Minutes:

4 Front Squat
6 Burpee
8 Pull Up
10 Lunges
16 Sit Up

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: Dynamic Warm Up Strength: A) 3 Sets: (Every 2 Minutes) Pause Back Squat x 3 (Hold in the bottom for 3 seconds) Must Increase 3-6% from last week. B) 3 Sets: (Every 2 Minutes) Thruster x 5 @ 64-66% of 1 RM Clean and Jerk Band Pull a Parts x 8 Skill:
WOD:
AMRAP in 15 Minutes: 6 Hang Squat Clean 155/105 8 Burpee Over Bar 10 Pull Up (Chest to Bar if you have them) 12 Pistol Alt. 24 Sit Up
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

A) 7 Sets: (Every 2:30)

Front Squat

Set 1 – 3 @ 80-85%
Set 2 – 2 @ 85-90%
Set 3 – 1 @ 90-95%
Set 4 – 3 @ 85-90%
Set 5 – 2 @ 90-95%
Set 6 – 1 @ 95-102%
Set 7 – 6 @ 80-85%

Do not work above prescribed percentages.

B) 10 Sets: (Every 90 Seconds)

Clean x 1

Sets 1-3 – 70-75%
Sets 4-6 – 75-80%
Sets 7-8 – 80-85%
Sets 9-10 – 85-90%

Skill:

WOD:

AMRAP in 15 Minutes:

6 Hang Squat Clean 185/155
8 Burpee Over Bar
10 Chest to Bar Pull Up
12 Pistol Alt.
24 Sit Up

Additional:

10 Minutes Mobility