Tuesday, September 6, 2016 – Surge Athletics

Essentials

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 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:

3 Sets:

10 Single Arm DB/KB Upright Row Each (AHAP)
9 Bench Press @80%
12 Bent Over Barbell Row Barbell (AHAP)
Rest 2 Minutes between sets

*the bench should be a challenge, perhaps not unbroken so be smart with reps. Try not to take long rest lengths.

Additional:

Mobility

Performance

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 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:

3 Sets:

10 Single Arm DB/KB Upright Row Each (AHAP)
9 Bench Press @80%
12 Bent Over Barbell Row Barbell (AHAP)
Rest 2 Minutes between sets

*the bench should be a challenge, perhaps not unbroken so be smart with reps. Try not to take long rest lengths.

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) 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

C) 3 Sets:

Step-ups x 5 each 50-55% 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

Push Press x 10 @ 50% of 1RM Push Press

D) 4 Sets: (Every 90 Seconds)

Snatch pulls x 5 reps

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

Skill:

WOD:

For Max Reps

Max Effort Strict Handstand Push Up
Max Effort Strict Weighted Supinated Grip Pull Up 45/30
Max Effort Strict Handstand Push Up (head on 1 abmat)
Max Effort Strict Weighted Supinated Grip Pull Up 30/20
Max Effort Strict Handstand Push Up (2 abmats under head)
Max EffortStrict Weighted Supinated Grip Pull Up 20/10

*Goal for this is to go to complete muscle failure, don’t save any in the take. With the HSPU the range of motion decreases so hopefully reps go up. If you’re unable to perform at least 6 unbroken reps on the pull ups adjust weight or perform body weight.

Additional:

3 Rds

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