Aug 28, 2017

 

a) WARM UP:

3 Rounds:

  • 5 air squats
  • 5 leg swings – front/back & side/side
  • 5 dowel pass thrus
  • 5 dowel overhead squats
  • 5 Sotts press with dowel
  • 5 sit ups
b) SKILL/STRENGTH 1:

E2MOM – 8 Sets of the Complex:

  • Pausing Snatch Pull + Squat Snatch + Overhead Squat

Pausing snatch pull is: 2 sec pause #1 – 3 inches off the floor, into 2 sec pause #2 – Knee-level and into 2 sec pause #3 – Power position, then stand and lower bar to the ground.  

On the squat snatch, pause in the bottom of the squat (the catch position) for 2 secs.

On the overhead squat, same 2 second pause in the bottom.

  • Set #1 – 50% of Current Snatch
  • Set #2 – 50%
  • Set #3 – 55%
  • Set #4 – 55%
  • Set #5 – 60%
  • Set #6 – 60%
  • Set #7 – 65%
  • Set #8 – 65%
c) SKILL/STRENGTH 2:

Pausing Split Jerk Work

Part 1 E1.5MOM – Pausing Jerk Drives

  • 5 sets x 3 reps (increase weight for each set).  Pause for 2 sec at bottom of dip.

Part 2 E1.5MOM – Pausing Split Jerks  (2 secs at dip + 2 secs at split jerk catch)

  • Set #1 – 2 Reps @ 50% of estimated best CJ
  • Set #2 – 2 Reps @ 54%
  • Set #3 – 2 Reps@ 58%
  • Set #4 – 2 Reps @ 62%
  • Set #5 – 2 Reps@ 66%

d) STRENGTH 3:

BACK SQUAT

10 – 8 – 6 Repetitions (Week 2 of 4) – 3% Increase from Last Week on each Set

  • 10 Repetitions @ 63% of estimated 1RM
  • 8 Repetitions @ 68%
  • 6 Repetitions @ 73%

Rest as needed between sets, but aim not to exceed 3 minutes.

e) ACCESSORY WORK:

2 Sets, not for time:

  • 10 Dumbbell Box Step-Ups (5 each side)
  • 20 Sit-Ups
  • 10 Sumo Deadlifts
  • 20 Seated Banded Rows

Athlete’s choice to build in weight or stay across after the first round. Rest 2:00 between rounds.

f) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
Posted in WOD