Call Us: (720) 335-5591

Friday, December 16, 2016

15
Dec

Friday, December 16, 2016

Essentials

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

5 Sets:

  • 3 Pos Pause Snatch Grip Deadlift (Below Knee, Mid Thigh, Pockets) + High Hang Pull + 4 Second Tempo Eccentric to Floor + Snatch

Skill:

WOD:
AMRAP in 7 Minutes:

  • 7 Deadlift 75/55
  • 7 Thrusters
  • 7 Burpee Over Bar
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

5 Sets:

  • 3 Pos Pause Snatch Grip Deadlift (Below Knee, Mid Thigh, Pockets) + High Hang Snatch Pull + 4 Second Tempo Eccentric to Floor + Snatch

Skill:

WOD:
AMRAP in 7 Minutes:

  • 7 Deadlift 115/75
  • 7 Thrusters
  • 7 Burpee Over Bar
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

A) 10 Sets:

Snatch

  • Sets 1-5 = 2 Reps up to 80%
  • Sets 6-8 = 1 Rep up to 100%
  • Set 9-10 = 2 Attempts above 100% (Do not use these just for the sake of it.  Be smart if the session is going well use them)

B) 10 Sets:

Clean and Jerk

  • Sets 1-5 = 2 Reps Clean + 2 Reps Jerk up to 80%
  • Sets 6-8 = 1 Rep up to 100%
  • Set 9-10 = 2 Attempts above 100% (Do not use these just for the sake of it.  Be smart if the session is going well use them)

C) 4 Sets:

  • Clean Pulls x 5 95, 100, 105, 105%

D) 5 Sets:

  • Front Squat x 3 @ 80-85% of 1RM
  • Band Pull a Parts x 20 (Perform 3 Sets)

E) 4 Sets:

  • Thruster From Rack x 5 @ 80% of 3RM Push Press
  • RDL x 12 @ 50% of 10RM Sumo Deadlift

Skill:

WOD:
 AMRAP in 7 Minutes:

  • 7 Deadlift 115/75
  • 7 Thrusters
  • 7 Burpee Over Bar
Additional:
  • Mobility

 

Leave a Reply