Dec 19, 2017

 

a) WARM UP:

3 rounds:

  • 10 jumping jacks
  • 10 lunges
  • 10 dowel pass thrus
  • 10 dowel overhead squats
a) STRENGTH:

OVERHEAD SQUAT – 5 Sets of 3 Repetitions

Post heaviest completed three repetitions (all taken from the rack)

Warming Sets:

  • 10 Reps with an empty barbell
  • 7 Reps @ 30% of 1RM OHS
  • 6 reps @ 40% of 1RM OHS
  • 5 reps @ 50% of 1RM OHS
  • 4 reps @ 60% of 1RM OHS

Working Sets:

  • Set #1 – 3 Reps @ 68% of 1RM OHS
  • Set #2 – 3 Reps @ 75%
  • Sets #3, #4, and #5 – Build to a Heavy Triple.

Rest as needed between all sets.  Work for 15-20 min.

c) WOD:

Prior to WOD, work on power and full snatch technique.

For Time:

  • 20 Power Snatches (95/65)
  • 20 Bar Facing Burpees
  • 20 Overhead Squats (95/65)
  • 20 Bar Facing Burpees
  • 20 Squat Snatches (95/65)

 

d) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
Posted in WOD