01.28.2021

Warm Up
10 wall slide lift offs
5 deep squat progressions
5/side prisoner windmills

then
2 sets
12/10 cals row
6/side KB OHS
10 straight leg jumps to a plate (or two plates) https://www.instagram.com/p/CJ_UC-kAMnb/





Snatch warm up- 2 rounds
PVC pass throughs x 8
PVC muscle snatch x 5
PVC snatch press + drop x 5
PVC snatch balance x 5
PVC snatch press in the receiving position x 5
repeat above with an empty barbell


Strength- snatch day 4 of 8
A. 3 position snatch
1 high hang snatch + 1 hang snatch + 1 snatch
5 sets of 1,1,1
start at 60-65% and build to 80%

B. snatch grip deadlift + snatch pull
10 sets of 1 rep
build past the 80% with proper positions and good bar speed


WOD- each round = 8:00
"Water Wings"
Row 1:00 moderate + 30 seconds fast
rest 1:00
Row 1:00 moderate + 45 seconds fast
rest 1:00
Row 1:00 moderate + 60 seconds fast
rest 45 seconds
repeat
*record total meters rowed*

03.25.19

Warm Up
3 rounds of:

Assault Bike 10/8 Cals
10 Single Leg Cone Touches/leg
5 Single Arm KB Rack Squats R
5 Single Arm KB Rack Squats L



Mobility:
Sotts press prehab https://www.instagram.com/p/Bt_KPefAya9/
2 sets of 10 reps
then...
external rotation row & press https://www.instagram.com/p/BrBSeNeAZHa/
2 sets of 5/side with pauses at each position

Primer: snatch complex
5 sets:
1 Power snatch
1 Overhead squat
1 Snatch balance
2 Hang squat snatch

sets 1-3 @ 55%
sets 4-5 @ 60%

9:00 EMOM
min 1: 3 squat snatch @ 65-70%
min 2: 3 OHS at the same weight as snatches
min 3: banded good mornings x 15-20 reps

WOD
3 RFT
25/20 cals row (or Run 400m if weather permits)
20 Single arm DB push press- holding two DBs you must complete 10 reps on one side first
15 ring rows- elevate feet if more challenge is needed
10 burpees

01.26.19 Partner WOD

Make up Strength/Skill


WOD: Partners
18:00 AMRAP- record rounds and meters completed
one person rows for meters while the other person completes one round of:
5 Clean & Jerks 155/105 135/95 115/75
10 TTB or hanging knee raises
15 Wall balls 20/14