Oct 7, 2017

a) WARM UP:

3 rounds of:

  • 10 leg swings
  • 10 hollow rocks
  • 10 jumping jacks
  • :20 sec wall stretch

 

b) PARTNER WOD:

25 min amrap

  • 20 burpees – alternating
  • 100m run together
  • 30 lunges while partner holds the bottom of a squat (then switch)
  • 100m run together
  • 40 cal row while partner holds a wall sit (then switch)
  • 100m run together
  • 50 single unders together
  • 100m run together
  • 60 wall balls while partner holds a chin-over-bar hold (band as needed)
  • 100m run together

 

OLYMPIC LIFTING – SATURDAY

  • Pause Tempo Snatch: 3 sets × 3 reps

** Pause 2″ off the floor, below the knee, above the knee, mid thigh, power position for 2 seconds at each position. LIGHT load.

  • Tempo Snatch: 3 sets × 3 reps

Take 10 seconds to pull off the floor until you go to jump. HIT YOUR POSITIONS AND STAY BALANCED THROUGH YOUR FEET! Light load.

  • Snatch: 3 sets × 1 rep

Now’s the time to practice those perfect positions off the floor and the timing of when to jump. Light Load.

  • Tempo Clean + Push Press + Push Jerk + Split Jerk: (1+1+1+1) x 5 sets. Light.

Take 10 seconds to pull off the floor until you go to jump in the clean. On the push press + push jerk + Split jerk portion, try and make the dip and drive feel the same on all three movements (straight up and down).

  • Turkish Get up – learn the technique and do 5 turkish get ups per arm

OLYMPIC LIFTING – SUNDAY

  • Snatch Pull + Power Snatch: 3 sets  of (2 pulls + 2 power snatches), 2x(2+1), 2x(1+1). Take small jumps, but move up in weight each set.
  • Power Clean + Push Jerk + Jerk: (1+1+1) x 5 sets. Pick a medium weight and hit for all 5 sets.
  • 3 Sets:
    • Pause Back Extensions: 15 reps. Pause for 3 seconds at the top.
    • Barbell Hip Bridges: 10 reps. Hold at the top for 3 seconds.
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