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Monday 141131

30
Nov

Monday 141131

Essentials

Strength/Skill:
Warm Up:

  • 4 Position Snatch Pull + High Pull
  • 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:

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

  • Snatch x 1

Skill:

WOD:
For Time:

  • 25 Burpee

Then Perform 3 Rds:

  • 15 Push Ups
  • 15 Hang Power Clean

Then Perform:

  • 25 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 4 Position Snatch Pull + High Pull
  • 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) 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%+

B) 3 Sets: (Optional Perform After WOD)

  • Glute-Ham Raises x 8 reps @ 3011 (3 sec down, 0 pause, 1 sec up, 1 sec pause)
  • Rest as needed
  • Supine Ring Row x 8-12 reps @ 2111 (2 sec down, 1 sec pause, 1 sec up, 1 sec pause) (get as horizontal as possible and stick strictly to the tempo)
  • Rest as needed

Skill:

Joanne’s B-Day WOD:
For Time:

  • 25 Burpee

Then Perform 3 Rds:

  • 15 Push Ups
  • 15 Hang Power Clean

Then Perform:

  • 25 Burpee
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

 

A) 5 sets: (Every 2 Minutes)

Back Squat

  • Set 1 – 6 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 2 reps @ 80%
  • Set 4 – 2 reps @ 85%
  • Set 5 – 1 rep @ 90%

followed by…

A2) 1 Set:

  • Back Squat x Max Unbroken Reps @ 83%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

A3) 1 Set:

  • Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM

B) 3 Sets: (Perform After WOD)

  • Glute-Ham Raises x 8 reps @ 3011 (3 sec down, 0 pause, 1 sec up, 1 sec pause)
  • Rest as needed
  • Supine Ring Row x 8-12 reps @ 2111 (2 sec down, 1 sec pause, 1 sec up, 1 sec pause) (get as horizontal as possible and stick strictly to the tempo)
  • Rest as needed

Skill:

WOD:
For Time:

  • 25 Burpee

Then Perform 3 Rds:

  • 15 Push Ups
  • 15 Hang Power Clean 155/105

Then Perform:

  • 25 Burpee
Additional:
  • 10 Minutes Mobility

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