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Wednesday, October 14, 2015

13
Oct

Wednesday, October 14, 2015

Essentials

Strength/Skill:
Warm Up:

  • High Hang Power Snatch x 3
  • Hang Power Snatch (at knee) x 3
  • Overhead Squat x 3
  • Snatch x 3

Strength:

A) 5 Sets: (Every 2 Minutes)

  • Power Snatch + 2 Overhead Squat

B) 3 Sets: (Optional after WOD)

  • Single Arm DB Bent Over Row x 10ea.
  • Wt. Dips x 6-8

Skill:

WOD:
9-15-21 For Time:

  • Overhead Squat
  • Push Ups
  • Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • High Hang Power Snatch x 3
  • Hang Power Snatch (at knee) x 3
  • Overhead Squat x 3
  • Snatch x 3

Strength:

A) 5 Sets: (Every 2 Minutes)

  • Power Snatch + Snatch + Overhead Squat

B) 3 Sets: (Optional after WOD)

  • Single Arm DB Bent Over Row x 10ea.
  • Wt. Dips x 6-8

Skill:

WOD:
9-15-21 For Time:

  • Overhead Squat 105/70
  • Push Ups (12-24-36)
  • Pull Ups
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (EMOM)

*Goal to increase 5-10# each week.

B) 4 Sets: (EMOM)

  • Power Clean x 3 @70% of 1RM Clean & Jerk

*Goal to increase at least 5-10# each week.

C) 4 Sets: (Every 2 Minutes)

  • Front Squat x 3 @70% of 1 RM

*Goal to increase at least 5-10# each week.

Skill:

WOD:
9-15-21 For Time:

  • Overhead Squat 135/95
  • Strict Handstand Push Up
  • Pull Ups
Additional:
  • Mobility

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