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Friday, August 12, 2016

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Friday, August 12, 2016

Essentials

Strength/Skill:
Warm Up:

  • 3 Position Snatch Pause Deadlift x 3
  • High Hang Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Snatch Balance x 3
  • Overhead Squat x 3
  • 3 Position Snatch Pause Deadlift x 3
  • Snatch x 3

Strength:

Perform After WOD

3 Sets: (Every 2 Minutes)

  • Front Squat x 2-4

3 Sets: (Every 2 Minutes)

  • Back Squat x 2-4

Skill:
WOD:
2 Rds Each For Time:

  • 800m Run
  • 3 Snatch
  • 400m Run
  • 2 Snatch
  • 200m Run
  • 1 Snatch
  • Rest 4 min.
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 3 Position Snatch Pause Deadlift x 3
  • High Hang Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Snatch Balance x 3
  • Overhead Squat x 3
  • 3 Position Snatch Pause Deadlift x 3
  • Snatch x 3

Strength:

6 Sets: (Every 90 Seconds)

  • Hang Snatch + Snatch (building)

Skill:
WOD:
2 Rds Each For Time:

  • 800m Run
  • 3 Snatch
  • 400m Run
  • 2 Snatch
  • 200m Run
  • 1 Snatch
  • Rest 4 min.
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • 3 Position Snatch Pause Deadlift x 3
  • High Hang Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Snatch Balance x 3
  • Overhead Squat x 3
  • 3 Position Snatch Pause Deadlift x 3
  • Snatch x 3

Strength:

Perform After WOD

A) 4 Sets:

Front squat w/3 second pause in bottom x 4
  • Set 1 = 60%
  • Set 2 = 63%
  • Set 3 = 65%
  • Set 4 = 68%
B) 4 Sets:
  • Tempo Thrusters x 4 @40×1  @ 55%-65% of best thruster
C) 3 Sets:
  • 2 in Deficit RDLS x8 up to 50-55% of 1 RM Back Squat
*the percent used for this exercise is an approximate of where it should be at if that weight cannot be reached safely scale the weight back and focus on proper form

Skill:
WOD:
2 Rds Each For Time:

  • 800m Run
  • 3 Snatch @80%
  • 400m Run
  • 2 Snatch @85%
  • 200m Run
  • 1 Snatch @90%
  • Rest 4 min.
Additional:
  • Mobility

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