Nov 18, 2017

 

a) WARM UP:

  • Row/bike/ski for 2 mins

8 mins AMRAP:

  • 5 squats
  • 5 sit ups
  • 5 jumping jacks
  • 5 ring rows
  • 5 burpees
b) WOD:

Teams of 4: 20min AMRAP

One person at each station – rotate when station ahead clears:

  • A. 500m Row
  • B. 25 wall ball shots
  • C. 10 burpee pull ups
  • D. 1:00 min front plank hold

At 20:00 mark – rest for 2:00 (set up for below)

At the 22:00 mark, 5min AMRAP:

  • In your team of 4, max calories on the AAB

Score: total rounds + reps +  total calories

 

OLY Saturday

1. Pause Snatch Balance x 3 (8 sets) (start at bar weight and increase if it feels good to do so)  

**Pause for 3 seconds at the bottom.

2. Full Snatch: 2×3, 2×2, 2×1 (start at 50%, build)

3. Snatch Grip pulls: 5 sets x 3 reps @ 100%

 

OLY Sunday

1. JERK SKILL – Every 1:30 x 6 Sets:

1 Pausing Push Jerk

1 Pausing Split Jerk

There are (4) pauses in this complex, holding for a full second at each pause. The pauses take place on each dip and each catch. To run through the whole sequence:

Push Jerk – Pause at the bottom of your dip and in your push jerk catch position.

Split Jerk – Pause at the bottom of the dip and in your split receiving position.

  • Set #1 (0:00) – 1 Complex @ 50% of 1RM Jerk
  • Set #2 (1:30) – 1 Complex @ 55%
  • Set #3 (3:00) – 1 Complex @ 60%
  • Set #4 (4:30) – 1 Complex @ 65%
  • Set #5 (6:00) – 1 Complex @ 65%
  • Set #6 (7:30) – 1 Complex @ 65%

2. Full Cleans: 2×3, 2×2, 2×1 (start at 50%, build)  ** focus on fast elbows.  As soon as the elbows start to slow down, or you aren’t confident enough to catch on your shoulders, you cannot go higher.

3. Clean Pulls: 3 sets × 5 reps @ 90-95% of best clean

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