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Monday 141117

16
Nov

Monday 141117

Essentials

Strength/Skill:
Warm Up:2 Sets:

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

Strength:

6 sets Each: (EMOM)

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

Skill:

WOD:
AMRAP in 10 Minutes:

  • 30 Bar Facing Burpee
  • 20 Power Snatch
  • 10 Burpee Pull Up
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:

6 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.

Skill:

WOD:
AMRAP in 10 Minutes:

  • 50 Bar Facing Burpee
  • 30 Power Snatch 135/95
  • 10 Muscle Ups
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets: (Sets 1-6 Every 90 Seconds, Sets 7-10 Every 2 Minutes)

Snatch x 1

  • Sets 1-2 – 65-75%
  • Sets 3-4 – 80-85%
  • Sets 5-6 – 85-90%
  • Sets 7-8 – 90-95%
  • Sets 9-10 – 95-105%

B1) 8 Sets: (EMOM)

  • Strict Shoulder Press x 1

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest 2 minutes before starting…

B2) 3 Sets: (Every 2 minutes) for 6 minutes (3 sets)

  • Shoulder Press x 1 @ 101-105%

C) 3 Sets: (Perform After WOD)

  • Single-Arm DB Row x 10 each @ 2111 (move up in weight from last week)
  • Rest as needed
  • Strict Toes to Bar x 8-10 @ 3110
  • Rest as needed

Skill:

WOD:
AMRAP in 10 Minutes:

  • 50 Bar Facing Burpee
  • 30 Power Snatch 135/95
  • 10 Muscle Ups
Additional:
  • 10 Minutes Mobility

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