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Friday, August 18, 2017

17
Aug

Friday, August 18, 2017

Workout Intent: 

Essentials

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

A) 3 Sets

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

B) 3 Sets:

  • Shoulder Press x 4

*Increase load 5 from last week.

  • Perform 10-15 Banded Face Pulls and 10-15 Band Pull a Parts between each set.

Skill:

WOD:
5 Rds For Time:

  • 10 Overhead Squat
  • 200m Run
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Snatch Complex

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 @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = 1+ Reps @ 95%

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

Perform 10-15 Banded Face Pulls and 10-15 Band Pull a Parts between each set.

Skill:

WOD:
5 Rds For Time:

  • 10 Overhead Squat 95/65
  • 200m Run
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

A) 3 Sets:

  • Hang Power Snatch + Snatch (Up to 75%)

B) 5 Sets:

  • Snatch x 2 (Up to 92%)

C) 3 Sets:

  • Hang Power Clean (Just Below the Knee) + Clean + Push Jerk + Split Jerk (Work up to 75%)

D) 5 Sets:

  • Clean & Jerk x 2 (Work up to 92%)

E) 4 Sets:

  • Pause Back Squat x 4 (3 Seconds pause in bottom @ 70% of 3RM)
  • Perform 10-15 Banded Face Pulls and 10-15 Band Pull a Parts between each set

F) 6 Sets: (EMOM)

  • Deadlift x 8 @50% of 3RM

*Use same weight for all 6 sets

G) 3 Sets:

  • V-Up Medball Passes x 15-20 (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 6-8
  • Rest 1 Minute

Skill:

WOD:
Additional:
  • Mobility

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