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Tuesday, January 12, 2016

11
Jan

Tuesday, January 12, 2016

Essentials

Strength/Skill:
Warm Up:

  • High Hang Snatch Pull x 3
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Behind Neck Snatch Grip Push Press x 3
  • Overhead Squat x 3
  • Snatch x 3

Strength:

5 Sets:

  • Power Snatch + Overhead Squat

Skill:

WOD:
AMRAP in 12 Minutes:

  • 30 Double Unders
  • 10 DB Snatches
  • 10 Slam Balls
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • High Hang Snatch Pull x 3
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Behind Neck Snatch Grip Push Press x 3
  • Overhead Squat x 3
  • Snatch x 3

Strength:

6 Sets:

Snatch x 1

  • Set 1 = 60%
  • Set 2 = 65%
  • Set 3 = 70%
  • Set 4 = 75%
  • Set 5 = 80%
  • Set 6 = 85%

*Goal to increase load each week by at least 10# if set 4 is above 220#, and at least 5# each week if set 4 is below 220#.

Skill:

WOD:
AMRAP in 12 Minutes:

  • 50 Double Unders
  • 15 Snatches 95/65
  • 50 Double Unders
  • 15 Snatches 115/75
  • 50 Double Unders
  • 15 Snatches 135/95
  • 50 Double Unders
  • 15 Snatches 155/105
  • 50 Double Unders
  • 15 Snatches 185/125
  • 50 Double Unders
  • Max Snatches 205/140
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • High Hang Snatch Pull x 3
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Behind Neck Snatch Grip Push Press x 3
  • Overhead Squat x 3
  • Snatch x 3

Strength:

A) 6 Sets:

Snatch x 1

  • Set 1 = 60%
  • Set 2 = 65%
  • Set 3 = 70%
  • Set 4 = 75%
  • Set 5 = 80%
  • Set 6 = 85%

*Goal to increase load each week by at least 10# if set 4 is above 220#, and at least 5# each week if set 4 is below 220#.

Perform After WOD

B) 3 Set: (Every 75 Seconds)

  • Back Squat x 3 @70%

*Goal to increase at least 10# if 70% is above 330#, and at least 5# each week if 70% is below 330#

Skill:

 

WOD:
A) AMRAP in 12 Minutes:

  • 50 Double Unders
  • 15 Snatches 95/65
  • 50 Double Unders
  • 15 Snatches 115/75
  • 50 Double Unders
  • 15 Snatches 135/95
  • 50 Double Unders
  • 15 Snatches 155/105
  • 50 Double Unders
  • 15 Snatches 185/125
  • 50 Double Unders
  • Max Snatches 205/140

B) Every 20 Seconds For as Long as Possible Perform:

  • 3-5 Chest to Bar Pull Ups
Additional:
  • 10 Minutes Mobility

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