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Friday, May 1, 2015

30
Apr

Friday, May 1, 2015

Essentials

Strength/Skill:
Warm Up:

  • High Hang muscle snatch (no re-bend of the knees)
  • High Hang power snatch
  • High Hang full snatch (hold rock solid bottom position for 10 seconds)
  • Hang above the knee muscle snatch
  • Hang above the knee power snatch
  • Hang above the knee full snatch (hold rock solid bottom position for 10 seconds)
  • Hang below the knee muscle snatch
  • Hang below the knee power snatch
  • Hang below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

7 Sets: (Every 2 Minutes)

  • Hang Power Snatch + Overhead Squat + Squat Snatch

Skill:

WOD:
3 Rds For Time:

  • 21 Sit Ups
  • 15 Front Squat
  • 9 DB Push Press
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • High Hang muscle snatch (no re-bend of the knees)
  • High Hang power snatch
  • High Hang full snatch (hold rock solid bottom position for 10 seconds)
  • Hang above the knee muscle snatch
  • Hang above the knee power snatch
  • Hang above the knee full snatch (hold rock solid bottom position for 10 seconds)
  • Hang below the knee muscle snatch
  • Hang below the knee power snatch
  • Hang below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

A) 6 Sets: (EMOM)

Hang Snatch (At the Knee)

  • Set 1 = 1 Rep @ 70%
  • Set 2 = 1 Rep @ 75%
  • Set 3 = 1 Rep @ 80%
  • Set 4 = 1 Rep @ 85%
  • Set 5 = 1 Rep @ 85-88%
  • Set 6 = 1 Rep @ 88-95%

B) 4 Sets: (Every 90 Seconds)

  • 2 Front Squat + 1 Jerk @ 80% of 1 RM Clean and Jerk + 10# is 80% is less then 285, and + 20# if 80% is more then 285.

Skill:

Steph K’s B-Day WOD:
3 Rds For Time:

  • 21 GHD Sit Ups
  • 15 Front Squat 165/115
  • 9 Handstand Push Ups (Strict if you have them)
Additional:

Competition

Strength/Skill:
Warm Up:

3 Sets:

  • High Box Jump 1.1.1.1 (Step Down to Lower Box)
  • Handstand Walk x 10-15 yrds

Strength:

A) 8 Sets: (EMOM)

Snatch From Blocks (At the Knee)

  • Set 1 = 1 Rep @ 65%
  • Set 2 = 1 Rep @ 70%
  • Set 3 = 1 Rep @ 75%
  • Set 4 = 1 Rep @ 80%
  • Set 5 = 1 Rep @ 85%
  • Sets 6-8 = 2 Reps

Sets 6-8 will be performed as drop sets.  If your 85% is above 220# then drop weight 35#.  If your 85% is below 220# drop weight 25#.  Increase 10# from last week if 85% is above 220# and a 5# increase if 85% is below 220#.

B) 4 Sets: (Every 90 Seconds)

  • 2 Front Squat + 1 Jerk @ 80% of 1 RM Clean and Jerk +10# is 80% is less then 285, and + 20# if 80% is more then 285.

C) 4 Sets: (Every 90 Seconds)

  • 2-3″ Deficit Deadlift x 5 @ 60% of 1 RM +10# is 60% is above 385, and +5# if 60% is below 385.

Skill:

Steph K’s B-Day WOD:
3 Rds For Time:

  • 21 GHD Sit Ups
  • 15 Front Squat 185/125
  • 9 Strict Handstand Push Ups
Additional:
  • 10 Minutes Mobility

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