workout of the day
04.04.2022
WOD
"Walk Up"
5 RFT
3 deadlifts 225/155 185/125 155/105
6 HSPU
50 feet OH walking lunges with one DB 50/35 35/20 (25 feet out and back)
Warm Up
2 sets
10 alternating single leg v-ups
10 Cossack squats
5 each side DB windmills
5 each side DB OH squats
10 glute bridges
Bullet proof shoulders
3 rounds
30 second KB arm bar/side - use a challenging weight
band upright row x 15 reps https://youtu.be/UVhWe4QfoYM
Snatch warm up
5 reps of each with empty barbell
1. Slow OHS
2. Sotts press to stand
3. Press to OHS
4. Drop snatch
5. Snatch from the power position
https://www.instagram.com/p/Ca4p4r7AA49/
Strength
snatch press in the receiving position 4 x 3 reps
A. 3 sets of 2 hang muscle snatch + 2 OHS @ 30-40%
B. 5:00 EMOM 1 pause snatch @ 60-70%
pause 3 seconds at the knee, then snatch
C. 5:00 EMOM 1 snatch @ 75%
WOD
"Walk Up"
5 RFT
3 deadlifts 225/155 185/125 155/105
6 HSPU
50 feet OH walking lunges with one DB 50/35 35/20 (25 feet out and back)
10.21.2021
WOD
not timed- if you have time remaining
3 sets
50m overhead carry- 25 each side
12 DB pull overs- on a bench https://youtu.be/owr5y-s6-Qk
12 dual DB upright rows
12 dual DB bicep curls
rest as needed
Warm Up
2 rounds
50 single unders
20 band pull aparts
10 single arm Cuban press each side- use your plates for mobility for this
Mobility https://www.instagram.com/p/CHn3VoLHd-2/
small plates
10 reps of each in a bent over position
A. external rotate + overhead
B. thumbs up letter I
C. palms down letter I
Primer https://www.instagram.com/p/CUGEjPklNue/
Try this first with barefoot and then with lifting shoes
5 reps of each
snatch grip RDL
muscle snatch
power snatch above the knee
OHS
snatch press in bottom of the squat
https://www.instagram.com/p/CU5dCzZvUxH/
Strength
snatch positional strength
A. 4 x 2 reps pause snatch @ 55-65%
pause for 2 sec at 1" off the floor, at the knee and then finish with a snatch pull
B. 4 x 1 rep squat snatch @70-80%
C. 4 x 3 reps snatch grip deadlift @ 90-95%
Strength
back squats
warm up
4 reps @ 60%
4 reps @ 70%
2 sets of 2 reps @ 75%
WOD
not timed- if you have time remaining
3 sets
50m overhead carry- 25 each side
12 DB pull overs- on a bench https://youtu.be/owr5y-s6-Qk
12 dual DB upright rows
12 dual DB bicep curls
rest as needed