May 4, 2019

 

a) WARM UP:

Length of gym (repeat 2x)

  • High knees
  • High knee stretch
  • butt kicks
  • quad stretch
  • spiderman lunge
  • inchworm with pushup
  • burpee broad jump
  • lateral lunge
  • over and under the fence
b) Specific warmup

  • 10 empty bar deadlifts
  • 10 box jumps
  • 10 wallballs

WOD

From 0-15 minutes

Chipper Christine

  • 1500 meter row
  • 36 deadlifts (225/155)
  • 63 box jumps

from 15-20 minutes, rest

from 20-40 minutes

  • Partner 1 does 75 wallballs
  • Partner 2 is holding a handstand

then

  • Partner 2 does 75 wallballs
  • Partner 1 is holding a handstand

You can only do wallballs when your partner is upside down

Scale for handstand is to hold 3/4 bodyweight overhead locked out

 

OLY Saturday

  • Drop Snatch Balance – work on singles with no dips
  • Pause Snatch (pause in the bottom for 3 seconds): 3,3,2,2,2,1,1,1
  • Snatch grip pulls – 4 sets of 3 reps @ 100%

 

OLY Sunday

  • Pause Snatch from below knee (Lift the bar from the ground and pause below knee. Then pause in receive for 3 seconds) + Pause Snatch (pause in the bottom for 3 seconds): (2+1) x 3 sets, (1+1) x 3.
  • Split Jerk: 4,4,2,2,1,1,1 Work up to a heavy single – switch lead leg every rep
  • Power Clean – work to a heavy triple (drop each rep)

 

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