Wednesday, January 14, 2015 – Surge Athletics

Congrats to LaLa as she dominated the “Beast League Competition.” She took 1st place 2 of the 3 months and finished in the top 2 all three months. We’re so proud of you Little La, hard to believe how far you have come in such a short amount of time.

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

A) 4 Sets: (EMOM)

Hang Snatch Pause Pull (At Knees) + Hang Power Snatch (At Knees)

*Slowly pull the bar from the knees (shoulders over the bar) to the pockets (torso vertical), return to the above the knee position and complete a power snatch

B) 3 Sets:

10 Romanian Deadlift
5-10 Strict Pull Ups
15 weighted Sit ups – feet anchored with DB across chest
10 Supine Row
20 Weighted Hip Extensions

Skill:

WOD:

3 Sets: (Every 4 Minutes)

300yrd Slam ball Shuttle Run

*Complete 12x25yrd shuttle runs.

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

Perform After WOD

A) 4 Sets: (EMOM)

Hang Snatch Pause Pull (At Knees) + Hang Power Snatch (At Knees)
DO NOT EXCEED 65% OF 1 RM

*Slowly pull the bar from the knees (shoulders over the bar) to the pockets (torso vertical), return to the above the knee position and complete a power snatch

B) 5 Sets: (EMOM)

Power Snatch x 2

(KEEP LOADS MODERATE AND FOCUS ON PERFECT TECHNIQUE, DO NOT EXCEED 70-75% OF 1 RM)

C) 2 Sets: (Optional)

10 Romanian Deadlift
5-10 Strict Pull Ups (Perform C2B if you have them)
10 Strict Toe to Bar
10 Supine Row
15 weighted Sit ups – feet anchored with DB across chest
5-10 Strict Pull Ups
20 Weighted Hip Extensions
10 Supine Row

Skill:

WOD:

3 Sets: (Every 4 Minutes)

300yrd Slam ball Shuttle Run

*Complete 12x25yrd shuttle runs.

Additional:

10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

Perform After WOD

A) 4 Sets: (EMOM)

Hang Snatch Pause Pull (At Knees) + Hang Power Snatch (At Knees)
DO NOT EXCEED 65% OF 1 RM

*Slowly pull the bar from the knees (shoulders over the bar) to the pockets (torso vertical), return to the above the knee position and complete a power snatch

B) 5 Sets: (EMOM)

Power Snatch x 2

(KEEP LOADS MODERATE AND FOCUS ON PERFECT TECHNIQUE, DO NOT EXCEED 70-75% OF 1 RM)

C) 2 Sets:

10 Romanian Deadlift
5-10 Strict Pull Ups (Perform C2B if you have them)
10 Strict Toe to Bar
10 Supine Row
15 weighted Sit ups – feet anchored with DB across chest
5-10 Strict Pull Ups
20 Weighted Hip Extensions
10 Supine Row

Skill:

WOD:

3 Sets: (Every 4 Minutes)

300yrd Slam ball Shuttle Run

*Complete 12x25yrd shuttle runs.

Additional:

10 Minutes Mobility