040615

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Hang snatch from Position 1

5 singles at 65% of your 1RM Snatch. Linear progression each week. Target 2.5kg increase / week if your work sets are below 100kg. Target 5kg increase / week if your work sets are below 100kg.

Front Squat

Work to a 75% of 1RM Front Squat for a set of 3. Then 3 drop sets. All drop sets at 10 kg down if your heavy set of 3 is under 130kg. All drop sets at 15kg down if your heavy set of 3 is over 130kg.

WOD:

21-15-9 reps

Power Clean @ 52% (I would do this wod at 155#)

box jump overs 24/20

 

Core:

3xME plank with 1min rest between attempts

Team Saturday

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There will not be class tomorrow due to the Easter holiday, enjoy the day off and your families! HAPPY EASTER
 
“Survival of the Fittest” 
 
Teams of 2
200 cal row (every 20 cal 16 back squats are to be performed @ 185/125#)
 
1 mile run (switching off every 200m, after each 200m run 12 sychronized burpees are to be performed)
 
300 dbl unders (600 singles) every 50 reps stop and perform 20 synchronized ab-mat sit ups
 
 

040315

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Mobility (shoulders) do these drills before the push jerks!

Barbell WOD

then:

WOD:

3 rounds:

25 hang power snatches 75/55#

20 hang power cleans 75/55#

15 Shoulder to overhead 75/55#

040315

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Mobility (shoulders) do these drills before the push jerks!

 

Push Jerk

5×2

Start at 65% of 1RM CJ. 3 second pause at bottom of the dip and drive. Level load across all sets. Linear progression each week. Target a 2.5kg increase each week if your working sets are below 100kg. Target a 5kg increase each week if your working sets are above 100kg.

WOD:

3 rounds:

25 hang power snatches 75/55#

20 hang power cleans 75/55#

15 Shoulder to overhead 75/55#

 

040215

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Back Squat 4×8

Start at 70% of 1RM. Level load across all sets. Linear progression each week. Target a 5kg increase each week if your working sets are below 150kg. Target a 10kg increase each week if your working sets are above 150kg.

Skill Progression:

dbl unders

 

WOD:

“Helen”

3 rounds

400m run

21 kb swings

12 pull ups