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Friday, December 9, 2016

8
Dec

Friday, December 9, 2016

Essentials

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

4 Sets:

  • Tempo 3 Position Snatch (High Hang + Hang above knee + Floor)

*Perform a 3 second concentric snatch grip deadlift when bringing bar to high hang.  Then perform a 3 second eccentric when bring bar to hang above knee and then when lowering the bar to the floor.

Skill:

WOD:
AMRAP in 12 Minutes:

  • 12 Wall Ball
  • 6 DB Push Press  40/30
  • 12 DB Renegade Row (6/6)
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

4 Sets:

  • Tempo 3 Position Snatch (High Hang + Hang above knee + Floor)

*Perform a 3 second concentric snatch grip deadlift when bringing bar to high hang.  Then perform a 3 second eccentric when bring bar to hang above knee and then when lowering the bar to the floor.

Skill:

WOD:
AMRAP in 12 Minutes:

  • 12 Wall Ball
  • 6 DB Push Press  40/30
  • 12 DB Renegade Row (6/6)
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Snatch Complex

Strength:

A) 9 Sets:

Snatch

  • Sets 1-5 = 2 Reps up to 80%
  • Sets 6-9 = 1 Rep up to 95%

B) 9 Sets:

Clean and Jerk

  • Sets 1-5 = 2 Reps Clean + 2 Reps Jerk up to 80%
  • Sets 6-9 = Clean and Jerk up to 95%

C) 4 Sets:

  • Clean Pulls x 5

D1) 5 Sets:

  • Back Squat x 3 @ 83% of 1RM

D2) 3 Sets:

  • Band Pull a Parts x 20

E) 3 Sets: (Every 90 Seconds)

  • Front Rack Lunges x 10 ea. (Up to 35-45%% of 1RM Back Sqaut)

Skill:

WOD:
Additional:
  • Mobility

 

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