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Monday 141027

26
Oct

Monday 141027

Essentials

Strength/Skill:
Warm Up:

3 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 – Overhead Squat x 1
  • Interval 2 – Snatch Balance x 1
  • Interval 3 – High Hang Snatch x 1

Skill:

WOD:
21-15-9 For Time:

  • Overhead Squat
  • KB Swing
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:3 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 – High Hang Snatch x 1
  • Interval 3 – Snatch x 1

B) 3 Sets:(Optional After WOD)

  • Wt. Hip Ext x 8-10 @ 2013
  • Rest as needed
  • Single-Arm DB Row x 10 each @ 2111
  • Rest as needed
  • Weighted Plank x 45 seconds
  • Rest as needed

Skill:

WOD:
21-15-9 For Time:

  • Overhead Squat 115/75
  • KB Swing 55/35
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets Each: (Every 45 Seconds Alternate Movements)

  • Interval 1 (45s) – Snatch Balance x 1
  • Interval 2 (90s) – Hang Snatch x 1
  • Interval 3 (135s) – Snatch x 1

Perform all movements at 75-80% of your 1-RM Snatch.

B) 6 Sets: (Every 2 Minutes)

  • Strict Shoulder Press x 4 @ 85-90%

C) 3 Sets:(Perform After WOD)

  • Wt. Hip Ext x 8-10 @ 2013
  • Rest as needed
  • Single-Arm DB Row x 10 each @ 2111
  • Rest as needed
  • Weighted Plank x 45 seconds
  • Rest as needed

Skill:

WOD:
AMRAP in 8 minutes:

  • 3 Muscle Ups
  • 6 Ring Dips
  • 12 KB Swing 70/55
Additional:
  • 10 Minutes Mobility

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