Wednesday, April 8, 2015 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

5 Sets: (Every 90 Seconds)

Pause Push Jerk x 2 @ 65% of 1RM Clean and Jerk

*Pause for 3 Seconds in dip then drive.

B) 3 Sets:

Bent Over Barbell Row x 8
3 Way DB Shoulder Complex x 10 ea. (Bent Over Lateral Raise, Lateral Raise, Front Raise)
DB Hang Pull x 12

Skill:

WOD:

For Quality 8 Sets Each (Tabata :20 on/:10 off Alternating Movements)

Wall Facing Handstand Hold
L-Sit/Forearm Plank Hold

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

Pause Push Jerk x 2 @ 65% of 1RM Clean and Jerk

*Pause for 3 Seconds in dip then drive.

B) 2 Sets: (Rest 3 Minutes between Sets)

Incline DB Press x ME

*Choose a weight in which you’re going to perform between 15-20 reps. Rest 3 Minutes between sets.

C) 3 Sets:

Bent Over Barbell Row x 8
3 Way DB Shoulder Complex x 10 ea. (Bent Over Lateral Raise, Lateral Raise, Front Raise)
DB Hang Pull x 12

Skill:

WOD:

For Quality 8 Sets Each (Tabata :20 on/:10 off Alternating Movements)

Wall Facing Handstand Hold
L-Sit/Forearm Plank Hold

Additional:

Competition

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

Halt Clean x 2 @ 75% of 1 RM

*Pause for 3 Seconds at knees.

B) 4 Sets: (Every 2:30)

Back Squat x 8 @ 70%

C) 5 Sets: (Every 90 Seconds)

Pause Push Jerk x 2 @ 65% of 1RM Clean and Jerk

*Pause for 3 Seconds in dip then drive.

D) 2 Sets:

Incline DB Press x ME

*Choose a weight in which you’re going to perform between 15-20 reps. Rest 3 Minutes between sets.

E) 3 Sets:

Bent Over Barbell Row x 8
3 Way DB Shoulder Complex x 10 ea. (Bent Over Lateral Raise, Lateral Raise, Front Raise)
DB Hang Pull x 12

Skill:

WOD:

Additional:

10 Minutes Mobility