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Monday 111014

9
Nov

Monday 111014

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • 4 Position Stop Snatch Pull + High Pull
  • High Hang Power Snatch
  • Overhead Squat
  • Snatch Balance
  • Snatch

Strength:

8 Sets Each: (EMOM Alternate Movements)

  • Interval 1 – Snatch Balance x 1
  • Interval 2 – Hang Snatch x 1
  • Interval 3 – Snatch x 1

Skill:

WOD:
For Time:

  • 600-1000m Run
  • 40-75 Push Ups
  • 10 Snatches
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • 4 Position Stop Snatch Pull + High Pull
  • High Hang Power Snatch
  • Overhead Squat
  • Snatch Balance
  • Snatch

Strength:

A) 8 Sets Each: (EMOM Alternate Movements)

  • Interval 1 – Snatch Balance x 1
  • Interval 2 – Hang Snatch x 1
  • Interval 3 – Snatch x 1

*Perform All Movements at 75-80% of 1 RM Snatch

B) 3 Sets:(Perform After WOD)

  • Wt. Hip Extension x 10 @ 2013
  • Rest as needed
  • Single-Arm DB Row x 10 each @ 2111
  • Rest as needed
  • Weighted Plank x 45-60 seconds
  • Rest as needed

Skill:

WOD:
For Time:

  • 1000m Run
  • 100 Push Ups
  • 10 Squat Snatch 135/95
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets Each: (EMOM Alternate Movements)

  • Minute 1 – Hang Snatch x 1
  • Minute 2 – Snatch x 1

Perform both movements at 85-90% of your 1-RM Snatch.

B) 6 Sets: (Every 2 Minutes)

  • Strict Press x 2 @ 93-98%

C) 3 Sets:(Perform After WOD)

  • Wt. Hip Extension x 10 @ 2013
  • Rest as needed
  • Single-Arm DB Row x 10 each @ 2111
  • Rest as needed
  • Weighted Plank x 45-60 seconds
  • Rest as needed

Skill:

WOD:
For Time:

  • 1000m Run
  • 100 Hand Release Push Ups
  • 10 Squat Snatch 155/105
Additional:
  • 10 Minutes Mobility

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