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August 4, 2017

4
Aug

August 4, 2017

Workout Intent: 

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets

  • 3 Pos Power Snatch + OH Squat (Above, below, floor, OH squat)

B) 3 Sets:

  • Shoulder Press x 5

*Increase load 5 from 2 weeks ago.

Skill:

William’s B-Day WOD:
A) 15-10-5 For Time:

  • Thruster
  • Bar Facing Burpee

Rest 5 Minutes:

B) AMRAP in 5 Minutes:

  • 10 Power Snatch
  • 20 Double Unders/40 Single Unders
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets

  • 3 Pos Power Snatch + OH Squat (Above, below, floor, OH squat)

B) 3 Sets: (Every 2:30 Minutes)

Shoulder Press

  • Set 1 = 5 Reps @ 65%
  • Set 2 = 5 Reps @ 75%
  • Set 3 = 5+ Reps @ 85%

*Percentages are based off of 90% + 5 #of new calculated max.

Skill:

William’s B-Day WOD:
A) 15-10-5 For Time:

  • Thruster
  • Bar Facing Burpee

Rest 5 Minutes:

B) AMRAP in 5 Minutes:

  • 10 Power Snatch
  • 20 Double Unders/40 Single Unders
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

(Deload)

A) 2 Sets:

  • Hang Power Snatch + Snatch (Work up to 50%)

B) 3 Sets:

  • Snatch x 3 (Up to 50%)

C) 2 Sets:

  • Hang Power Clean + Clean + 4 Push Press (Work up to 50%)

D) 3 Sets:

  • Clean & Jerk x 3 (Work up to 50%)

E) 4 Sets:

  • Pause Front Squat x 3 @50% (4 sec down, 1 sec pause, up fast, no pause)

Perform After WOD

D) 3 Sets:

  • V-Up Medball Passes x 10-12 (Start w/MB overhead perform V-up and hand the ball off between your feet, touch the ball to the ground with it btw your feet and then back up for V-up then take the ball with your hands.  This equals 1 rep.
  • Reverse Hyper x 8-12
  • Hollow Hold x 20-30 Seconds
  • Rest 1 Minute

Skill:

WOD:
4 Sets:

  • 4 x 50m Sprint + 50m EZ run
  • Rest 4 Minutes between Sets
Additional:
  • Mobility

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