Tuesday, September 1, 2015 – Surge Athletics

Super proud of Glendon who did great over the weekend at the Colorado Open. He finished 6th overall and put on a Muscle Up Clinic, surprise-surprise.

Essentials

Strength/Skill:

Warm Up:3 Sets:

Band Pull a Parts x 15
Mini Band Glute Activation Series x 10 ea.

Strength:

3 Sets: (Perform After WOD)

Isometric Hip Extention Hold x 30-45 Seconds
Isometric GHD Sit Up Hold x 30-45 Seconds

Skill:

WOD:

A) For Time:

30 Snatches

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:3 Sets:

Band Pull a Parts x 15
Mini Band Glute Activation Series x 10 ea.

Strength:

3 Sets: (Perform After WOD)

Isometric Hip Extention Hold x 30-45 Seconds
Isometric GHD Sit Up Hold x 30-45 Seconds

Skill:

WOD:

For Time:

50 Snatches 135/95

Additional:

Mobility

Competition

Strength/Skill:

Warm Up:3 Sets:

Band Pull a Parts x 15
Mini Band Glute Activation Series x 10 ea.

Strength:

A) 4 Sets: (EMOM)

Power Clean x 3 @ 65% of 1 RM Clean and Jerk

*Goal is to increase at least 5-10# each week.

Perform After WOD:

B) 4 Sets: (Every 2:30)

Back Squat x 7 @60% of 1RM

*Goal to increase at least 10# each week if 60% is above 330# and at least 5# if 60% is below 330#

C) 3 Sets: (Perform After WOD)

Seated Good Mornings x 5 @60% of 1RM Snatch
GHD MB Sit Up x 10
Isometric Hip Ext. Hold x 30-45 Seconds

Skill:

WOD:

For Time:

50 Snatches 135/95

Additional:

EMOM for 24 Minutes:

Odd Minutes = 200m Row
Even Minutes = Rest