Tuesday, January 26, 2015 – Surge Athletics

Strength Class starts tonight at 5:30!!! There are still a couple of open spots available for this 8 week program coached by Ken.

Essentials

Strength/Skill:

Warm Up:

10 V-Ups
10 Hollow Rocks
5 Scapular Pull Ups
3-5 Strict Pull Ups
8 Bar Taps
2-5 Pull Ups

Strength:

5 Sets:

Deadlift x 5

Skill:

WOD:

AMRAP in 10 Minutes:

4 Strict Pull Ups
7 Overhead Squat
10 Burpee

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

10 V-Ups
10 Hollow Rocks
5 Scapular Pull Ups
3-5 Strict Pull Ups
8 Bar Taps
2-5 Bar Muscle Ups/Pull Ups

Strength:

5 Sets:

Deadlift

Set 1 = 6 Reps @ 70%
Set 2 = 5 Reps @ 75%
Set 3 = 4 Reps @ 80%
Set 4 = 3 Reps @ 85%
Set 5 = 5 Reps @ Drop wt. of 65# if set 4 is above 395#, and 45# if set 4 is below 395#.

Skill:

Sam K’s B-Day WOD:

AMRAP 10 Minutes:

3-5-7-9-7-5-3 Strict Pull Up
5-7-9-11-9-7-5 Overhead Squat
7-9-11-13-11-9-7 Burpee (Open Standards)

Additional:

10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

10 V-Ups
10 Hollow Rocks
5 Scapular Pull Ups
3-5 Strict Pull Ups
8 Bar Taps
2-5 Bar Muscle Ups/Pull Ups

Strength:

A) 5 Minutes to Complete:

Power Snatch + Snatch @85%
2 Power Snatch + 2 Snatch @80%
3 Power Snatch + 3 Snatch @75%

*Goal to increase at least 5-10# each week if working sets are above 220#.

B) 4 Sets:

Front Squat x 3 @ 75% of 1RM

*Focus on explosive bounce out of the bottom. Goal to increase at least 20# if working weight is above 265#, and at least 10# each week if working wt. is below 265#.

C) 4 Sets:

Push Press x 3 @60% of 1 RM Clean and Jerk

Skill:

WOD:

AMRAP 10 Minutes:

3-5-7-9-7-5-3 Strict Pull Up
5-7-9-11-9-7-5 Overhead Squat 135/95
7-9-11-13-11-9-7 Burpee (Open Standards)

Additional:

10 Minutes Mobility