Tuesday, August 30, 2016 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:2 Sets:

Plank Lateral Leg Slides x 20 ea.
Face Pull x 10
Cossack Squat x 5 ea.
Lateral Step Ups on to Box x 3 ea.

Strength:

5 Sets: (Every 2 Minutes)

Clean Deadlift + Tempo 3 Position Hang Clean (Mid Thigh, Just Below Knee, Floor)

*Perform Clean Deadlift, then perform a 3 second eccentric down to mid thigh, perform 1 hang clean, then perform a 3 second eccentric down to just below the knee and perform 1 hang clean, then perform 3 second eccentric down to floor and perform 1 clean)

Skill:

WOD:

15-12-9 For Time:

Dips
Power Clean

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:2 Sets:

Plank Lateral Leg Slides x 20 ea.
Face Pull x 10
Cossack Squat x 5 ea.
Lateral Step Ups on to Box x 3 ea.

Strength:

5 Sets: (Every 2 Minutes)

Clean Deadlift + Tempo 3 Position Hang Clean (Mid Thigh, Just Below Knee, Floor)

Skill:

WOD:

10-1 For Time:

Ring Dips
Power Clean 135/95

Additional:

Mobility

Competition

Strength/Skill:

Warm up:2 Sets:

Plank Lateral Leg Slides x 20 ea.
Face Pull x 10
Cossack Squat x 5 ea.
Lateral Step Ups on to Box x 3 ea.

Strength:

A) 3 Sets:

Step Ups x 6 each @ 45-50% of 1RM Back Squat
Push Press x 4 Work up to 90% of 1 RM over 3 sets

B) 3 Sets:

Wt. Pull Ups x 8
DB Neutral Grip Shoulder Press x 8 (Build to Max)

C) 3 Sets:

TnG Power Clean x 8 (Build to Max for the Day)

Skill:

WOD:

10 Rds For Time:

10 Ring Dips
10 Power Clean 135/95

Additional:

Mobility