Tuesday, September 13, 2016 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

2 Sets:

PVC Snatch Complex
Banded Triple Threat x 10 ea.

Strength:

A) 5 Sets: (Every 90 Seconds)

3 Position Power Snatch (Above the knee, below the knee, floor) Work Up to 70% of 1RM over the 5 sets

B) 3 Sets:

Wt. Hip Ext. x 10

Skill:

WOD:

With a Partner Perform For Time:

10-1 Bench Press BW/70% of Body Weight
10-1 Toe to Bar

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

2 Sets:

PVC Snatch Complex
Banded Triple Threat x 10 ea.

Strength:

A) 5 Sets: (Every 90 Seconds)

3 Position Power Snatch (Above the knee, below the knee, floor) Work Up to 70% of 1RM over the 5 sets

B) 3 Sets:

Wt. Hip Ext. x 10

Skill:

WOD:

With a Partner Perform For Time:

10-1 Bench Press BW/70% of Body Weight
10-1 Toe to Bar

Additional:

Mobility

Competition

Strength/Skill:

Warm up:

Reverse V-Up x 20
Side Lying Side Raise x 10 (4 count lower)
Reverse Lunge w/reach on slider x 6 ea.
Overhead Medball Toss x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

3 Position Power Clean (Above the knee, below the knee, floor) Work Up to 70% of 1RM over the 5 sets

B) 3 Sets:

Bulgarian Split Squat x 5 each 55-60% of 1 RM Back Squat

*the percent used for this exercise is an approximate of where it should be at if that weight cannot be reached safely scale the weight back and focus on proper form

Wt. Back Extension x 10

C) 4 Sets: (Every 90 Seconds)

Snatch pulls x 5 reps

*90,95,100,105% of best single snatch

Skill:

WOD:

2 Sets:AMRAP in 2 minutes

Strict Deficit Handstand Push Up 96

Rest 1 Minute

AMRAP in 2 Minutes

Strict C2B Pull Ups

Rest 2 Minutes

*Be smart, if this deficit is too much for you out the gate, scale accordingly. Be smart about sets, focus on maximizing reps without failing. For pull ups, both hands Pronated

Additional:

3 Rds

50 yard double KB overhead carry
15 Single Arm Bent Over DB Row