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Monday 141103

2
Nov

Monday 141103

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

Skill:

WOD:
AMRAP 8 minutes of:

  • 2 Hand Release Push Ups
  • 2 Overhead Reverse Lunges 45/35
  • 4 Hand Release Push Ups
  • 4 Overhead Reverse Lunges
  • 6 Hand Release Push Ups
  • 6 Overhead Reverse Lunges
  • 8 Hand Release Push Up
  • 8 Overhead Reverse Lunges
  • …and so on, up the ladder by two reps each round.
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 – High Hang Snatch x 1
  • Interval 3 – Snatch x 1

*Perform All Movements at 70-75% of 1 RM Snatch

B) 3 Sets:(Perform After WOD)

  • Partner Assisted Negative Hamstring Curl x 8 @ 6021
  • Rest as needed
  • Single-Arm DB Row x 8 ea @ 2111
  • Rest as needed
  • Strict Toes to Bar x 8 @ 3110
  • Rest as needed

Skill:

WOD:
AMRAP 8 minutes of:

  • 2 Hand Release Push Ups
  • 2 Overhead Reverse Lunges 115/75
  • 4 Hand Release Push Ups
  • 4 Overhead Reverse Lunges
  • 6 Hand Release Push Ups
  • 6 Overhead Reverse Lunges
  • 8 Hand Release Push Up
  • 8 Overhead Reverse Lunges
  • …and so on, up the ladder by two reps each round.
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 7 sets Each: (EMOM)

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

*Perform all movements at 80-85% of your 1-RM Snatch.

B) 6 sets: (Every 2 Minutes)

Shoulder Press x 3 @ 88-92%

C) 3 Sets:(Perform After WOD)

  • GH Raises x 8 @ 3011
  • Rest as needed
  • Single-Arm DB Row x 8 ea @ 2111
  • Rest as needed
  • Strict Toes to Bar x 8 @ 3110
  • Rest as needed

Skill:

WOD:
AMRAP 8 minutes of:

  • 2 Ring Dips w/Pause @ 1112 (stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
  • 2 Overhead Reverse Lunges 155/105
  • 4 Ring Dips w/Pause @ 1112
  • 4 Overhead Reverse Lunges 155/105
  • 6 Ring Dips w/Pause @ 1112
  • 6 Overhead Reverse Lunges 155/105
  • 8 Ring Dips w/Pause @ 1112
  • 8 Overhead Reverse Lunges 155/105
  • …and so on, up the ladder by two reps each round.

*Don’t cheat the dips just to get more rounds. Stay strict to the tempo.

Additional:
  • 10 Minutes Mobility

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