Monday 160119

Dynamic Warm-Up – Mobility
Prepare for..

Strength: Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.
 

WOD:
Three rounds for time of:
7 Shoulder to Overhead 185/125 , 155/95, 125/65 105/45
14 Bar-Facing Burpees Over the Barbell
21 Pull-Ups, Ring Rows

*Scale weight, movements and reps as needed for progression and smooth speed through set. Ask your coach for help.

COOL DOWN:

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
C.
Three sets, not for time, of:
Dip to Upper Arm Support x 8-10 reps (if you don’t have access to parallel bars, these can be performed on jerk blocks or stacked boxes)
Nose-to-Wall Handstand Hold x 60 seconds
L-Sit x 30-45 seconds

D. 
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 2 reps
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 70-75% of 1-RM Snatch
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM (Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

One thought on “Monday 160119

  1. A done, L sit done in in 2 sets,
    only 45 sec hs
    B 135,140,145,150
    170
    190 failed first snatch
    C 275,295,315,295,315,335 felt alright but adductors/hamstrings cramping a little
    D 9:09 rx
    first 2 sets of STO were broken up. second set pullups broken into 15-6, last set of both UB

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