July 13, 2019

 

a) WARM UP:

3 rounds with empty barbell: 

  • 10 elbow rotations 
  • 10 push press 
  • 10 lunges (total) 
  • 10 good mornings
  • 10 deadlifts 
b) Partner WOD:

Teams of 2 

  • Run 1200 meters with medball (only need 1 ball) 
  • 80 box step ups (no jumping) – partner is holding a front plank
  • 60 Shoulder to overhead 135/95 – partner has half your working weight locked out overhead
  • 40 kb swings – partner has half your working weight from above in front rack
  • 20 deadlifts 275/185 – partner has half the working weight held in standing position
  • run 1200 meter with med ball (only need 1)

 

OLY Saturday

Push Jerk Skill

  • Alternating “On the Minute” x 8 (4 Rounds):
    • Minute 1 – 2 Pausing Jerk Drives + 1 Jerk Drive @ 80%
    • Minute 2 – :30s Barbell Overhead Hold

 

  • Barbell Cycling – Snatch

On the 2:30 x 5 Sets:

  • 3-Position Squat Snatch + 3-Position Squat Snatch

Barbell load – 55% of 1RM Snatch

This complex involves a total of (6) repetitions. As it flows in full:

  • 1 High Hang Power Snatch
  • 1 Hang Power Snatch
  • 1 Power Snatch
  • 1 High Hang Squat Snatch 
  • 1 Hang Squat Snatch 
  • 1 Squat Snatch 

 

  • Back squats: 4 Rounds x 9 Back Squats – 60-65% of your 1RM

OLY Sunday

  • Snatch balance: 7 sets x 3 reps – start light and use this as technique and warm up
  • Pausing Overhead Squat: 7 Sets of 1 Rep

There are (4) pauses, each for a single second.

  • Pause #1 – 1/4 of the way down (quarter squat)
  • Pause #2 – Halfway down (parallel)
  • Pause #3 – Absolute bottom of squat
  • Pause #4 – Halfway up (parallel)

 

  • Hang Power Clean Complex

On the 1:30 x 5 Sets: 1 Hang Clean Pull + 1 Hang Clean High Pull + 2 Hang Power Cleans

Posted in WOD