WOD

Aug 21, 2017

 

a) WARM UP:

3 rounds:

  • 10 mountain climbers
  • 10 inch worms with 5 sec hold at end range
  • 10 Slow Air Squats
  • 10 dowel pass thrus
  • :30 sec wall stretch
b) SKILL/STRENGTH 1:

Build to a heavy squat snatch.

Every 1.5 mins, perform:

  • 3 Reps @ 35% of estimated 1RM of your snatch
  • 3 Reps @ 40%
  • 3 Reps @ 45%
  • 2 Reps @ 50%
  • 2 Reps @ 55%
  • 2 Reps @ 60%
  • 1 Rep @ 67%
  • 1 Rep @ 74%
  • 1 Rep @ 80%
  • Take up to an additional (5) repetitions to find our heavy single for the day.

**20 mins max for this work.

This is not meant to be an absolute max test, but rather a screen shot of where we currently stand with the Snatch. We will use this number as a baseline going forward in the coming weeks for percentage work. No more than two misses today at our heavier attempts – again, just an indicator of where we currently are.

c) SKILL/STRENGTH 2:

Build to a heavy squat clean + split jerk.

Every 1.5 mins, perform:

  • 3 Reps @ 50% of estimated 1RM of clean and jerk
  • 2 Reps @ 60%
  • 1 Rep @ 65%
  • 1 Rep @ 70%
  • 1 Rep @ 75%
  • 1 Rep @ 80%
  • Take up to an additional (5) repetitions to find our heavy single for the day.

**20 mins max for this work.

Much like the snatch, this is not meant to be an absolute max test, but rather a screen shot of where we currently stand with the clean and jerk. Perform these repetitions as full squat cleans. No more than two misses today at our heavier attempts – again, just an indicator of where we currently are.

d) STRENGTH 3:

Back squat work

  • 10 Repetitions @ 60% of estimated 1RM
  • 8 Repetitions @ 65%
  • 6 Repetitions @ 70%

Rest as needed between sets, but aim not to exceed 3 minutes.

e) ACCESSORY WORK:

2 Sets, not for time:

  • 12 Dumbbell Box Step-Ups (6 each side)
  • 21 Sit-Ups
  • 12 Sumo Deadlifts (choose weight)
  • 21 Seated Banded Rows
e) POST-WOD RECOVERY WORK:

  • Roll quads, adductors, T Spine plus couch stretch
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