Sept 25, 2017

 

a) WARM UP:

3 Rounds:

  • 10 air squats
  • 5 leg swings – front/back & side/side
  • 10 dowel pass thrus

Take 15 mins to prep for the snatch.

b) SKILL:

E1.5MOM – Snatch complex work

Warm-Up Sets….

  • Set #1 – Power Snatch + OHS + Squat Snatch @ 50% of 1RM Snatch
  • Set #2 – Power Snatch + OHS + Squat Snatch @ 55%
  • Set #3 – Power Snatch + OHS + Squat Snatch @ 60%
  • Set #4 – 3 Squat Snatches @ 65%
  • Set #5 – 2 Squat Snatches @ 70%
  • Set #6 – 1 Squat Snatch @ 75%

Working Sets

  • 3 Sets of 1 @ 80% of 1RM Snatch
  • 2 Sets of 1 @ 80% – 85% of 1RM Snatch
c) STRENGTH:

E3MOM BACK SQUAT WAVES: 3 – 1 – 3 – 1 – 3 – 1

  • 3 Back Squats @ 80% of 1RM Back Squat
  • 1 Back Squat @ 85%
  • 3 Back Squats @ 80%
  • 1 Back Squat @ 87%
  • 3 Back Squats @ 80%
  • 1 Back Squat @ 89%
d1) STRENGTH ACCESSORY:

5 Rounds:

  • 5 Strict Pull-Ups
  • 10/8 Calorie Assault Bike

Or:

  • CrossOver Symmetry Iron Scap Protocol

d2) GYMNASTICS ACCESSORY:

A. 

Every 20 seconds, for 2 minutes (6 sets) of:

Followed by. . .Every 45 seconds, for 3 minutes (4 sets) of:

Followed by. . .Every 30 seconds, for 2 minutes (2 sets) of:

B. Every 10 seconds, for 2 minutes (6 sets) of:

  • Interval 1 – Front-Weighted Pistol Squat Balance x 10 seconds (right leg)
  • Interval 2 – Front-Weighted Pistol Squat Balance x 10 seconds (left leg)
    *If you are still having trouble with either holding a heavy enough dumbbell or continue to tip backward, move to a rig post with dumbbells and use the post to keep you from tipping when necessary)

    Followed by. . .

    Option 1 –
    Every 30 seconds, for 2 minutes (4 sets) of:
  • Front-Weighted Candle Roll to Pistol Balance (2 second hold) x 4 reps (alternate legs) (https://www.youtube.com/watch?v=8TcrdYveBXM&feature=youtu.be)

    Option 2 –
    Every 30 seconds, for 2 minutes (4 sets) of:
  • Candle Roll to Pistol Balance (2 second hold) x 4 reps (alternate legs)
e) POST-WOD RECOVERY:

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