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Monday, January 26, 2015

25
Jan

Monday, January 26, 2015

Essentials

Strength/Skill:
Warm Up:

  • 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)
  • 3 Overhead Squat

Strength:

 

6 Sets: (EMOM)

  • High Hang Snatch + 2 Overhead Squats

Skill:

WOD:
For time:

  • 6 Wall Walk
  • 20 Overhead Squat
  • 400-600m Run
  • 4 Wall Walk
  • 15 Overhead Squat
  • 300-400m Run
  • 2 Wall Walk
  • 10 Overhead Squat
  • 100-200m Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 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)
  • 3 Overhead Squat

Strength:

6 Sets: (EMOM)

  • High Hang Snatch + 2 Overhead Squats @70-75% of 1 RM Snatch

Skill:

WOD:
For time:

  • 10 Wall Walk
  • 20 Overhead Squat 115/80
  • 600m Run
  • 8 Wall Walk
  • 15 Overhead Squat 135/95
  • 400m Run
  • 6 Wall Walk
  • 10 Overhead Squat 155/105
  • 200m Run
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 90 Seconds)

  • Snatch x 1 (Work build up to 90% of 1 RM, performing reps EMOM.  Once you reach 90% perform 3 singles every 90 Seconds)

B) 1 Set:

  • Front Squat x 6 @ 78-83% of 1 RM (Build up to this single set, and yes only perform this 1 set)

C) 2 Sets:

  • Muscle Ups @ 70% of Max Unbroken set.  (If you max is 15 UB reps, perform 3 sets of 10)

Skill:

WOD:
For time:

  • 10 Wall Walk
  • 20 Overhead Squat 135/95
  • 600m Run
  • 8 Wall Walk
  • 15 Overhead Squat 165/115
  • 400m Run
  • 6 Wall Walk
  • 10 Overhead Squat 195/135
  • 200m Run
Additional:
  • 10 Minutes Mobility

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