Tuesday, January 12, 2016 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

High Hang Snatch Pull x 3
High Hang Snatch High Pull x 3
High Hang Muscle Snatch x 3
High Hang Power Snatch x 3
Behind Neck Snatch Grip Push Press x 3
Overhead Squat x 3
Snatch x 3

Strength:

5 Sets:

Power Snatch + Overhead Squat

Skill:

WOD:

AMRAP in 12 Minutes:

30 Double Unders
10 DB Snatches
10 Slam Balls

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

High Hang Snatch Pull x 3
High Hang Snatch High Pull x 3
High Hang Muscle Snatch x 3
High Hang Power Snatch x 3
Behind Neck Snatch Grip Push Press x 3
Overhead Squat x 3
Snatch x 3

Strength:

6 Sets:

Snatch x 1

Set 1 = 60%
Set 2 = 65%
Set 3 = 70%
Set 4 = 75%
Set 5 = 80%
Set 6 = 85%

*Goal to increase load each week by at least 10# if set 4 is above 220#, and at least 5# each week if set 4 is below 220#.

Skill:

WOD:

AMRAP in 12 Minutes:

50 Double Unders
15 Snatches 95/65
50 Double Unders
15 Snatches 115/75
50 Double Unders
15 Snatches 135/95
50 Double Unders
15 Snatches 155/105
50 Double Unders
15 Snatches 185/125
50 Double Unders
Max Snatches 205/140

Additional:

10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

High Hang Snatch Pull x 3
High Hang Snatch High Pull x 3
High Hang Muscle Snatch x 3
High Hang Power Snatch x 3
Behind Neck Snatch Grip Push Press x 3
Overhead Squat x 3
Snatch x 3

Strength:

A) 6 Sets:

Snatch x 1

Set 1 = 60%
Set 2 = 65%
Set 3 = 70%
Set 4 = 75%
Set 5 = 80%
Set 6 = 85%

*Goal to increase load each week by at least 10# if set 4 is above 220#, and at least 5# each week if set 4 is below 220#.

Perform After WOD

B) 3 Set: (Every 75 Seconds)

Back Squat x 3 @70%

*Goal to increase at least 10# if 70% is above 330#, and at least 5# each week if 70% is below 330#

Skill:

WOD:

A) AMRAP in 12 Minutes:

50 Double Unders
15 Snatches 95/65
50 Double Unders
15 Snatches 115/75
50 Double Unders
15 Snatches 135/95
50 Double Unders
15 Snatches 155/105
50 Double Unders
15 Snatches 185/125
50 Double Unders
Max Snatches 205/140

B) Every 20 Seconds For as Long as Possible Perform:

3-5 Chest to Bar Pull Ups

Additional:

10 Minutes Mobility