12.10.19

Warm Up
2 rounds:

50 Single unders
5 strict press from behind the neck
5 snatch balance
5 snatch grip deadlifts
10 deadbugs (5 each side)
3 hollow body wall walks


Primer: with PVC and a band
https://www.instagram.com/p/B5Ie94wAIQW/


Primer with PVC
https://www.instagram.com/p/B5GCaMlJQch/
✅Snatch Push Press - Over Head Strength
.
✅Over Head Squat - Core Strength
.
✅Heaving Snatch Balance - Arm Speed
.
✅Snatch Balance ‘No Dip’ - Foot & Arm Speed
.
✅Snatch Balance - Foot & Arm Speed.




Skill: snatch

4 sets of the complex- build to 50% snatch 1RM
1 snatch high pull
1 slow pull power snatch (3 sec pull to knee)
1 power snatch


Power snatch with a pause at the knee for 3 seconds
4 reps @ 60%
4 reps @65%
3 reps @70%



WOD
15:00 AMRAP
3 muscle ups ring or bar/ 3 C2B pull ups + 3 ring dips/ 6 pull ups
6 power snatch 135/95 115/75 95/65
12 alternating pistols - sub a progression
15 abmat sit ups

03.14.19 pi day

PI Day

Warm Up
2 rounds:

50 Single unders
5 strict press from behind the neck
5 snatch balance
5 snatch grip deadlifts
10 deadbugs (5 each side)
3 hollow body wall walks


Primer: 4 sets of the complex- build to 50% snatch 1RM
1 snatch high pull
1 slow pull power snatch (3 sec pull to knee)
1 power snatch



Skill: snatch

Power snatch with a pause at the knee for 3 seconds
4 reps @ 60%
4 reps @65%
3 reps @70%
then
snatch pulls
3 reps @ 80%
3 reps @ 80%
3 reps @ 85%
3 reps @85%




WOD: pi day workout 3.1415926535
Chipper wod- just have fun and sweat- grab a piece of pie on your way home!!

For Time
3 muscle ups- sub 6 strict pull ups
14 thrusters 115/75 95/65
15 burpee box jump overs 24/20"
9 Barbell bent over rows 115/75 95/65

26 pistols- alternating sides- sub a progression

5 clean & jerk 115/75 95/65

35 sit ups

Cash out: 314 single unders

07.06.18

Warm Up:2 rounds:

2:00 bike or row 10 DB front racked lateral step ups

5 each side MB side toss to a partner

5 each side DB snatch

Mobility:

Ultimate ankle mobility: https://www.instagram.com/p/BijtvOaHrJS/?taken-by=marcusfilly try these 4 exercises with 6-8 reps each side - Weighted ball on knees for 1-2 mins - Squat internal rotation with plantar flexion - Cossack squat with ankle variation - Standing ankle rotations

Banded shoulder warm up: - https://www.instagram.com/p/Bjskn7-hklm/?taken-by=squat_university

Skill: snatch pauses all at :02-:03 pause

Segmented Power Snatch https://www.catalystathletics.com/exercise/419/Segment-Power-Snatch/

3 sets of 2 reps @70-75%

Slow Pull Power Snatch https://www.catalystathletics.com/exercise/391/Slow-Pull-Snatch/ 3 sets of 2 reps @70-75%

Halting Snatch Deadlift https://www.catalystathletics.com/exercise/186/Halting-Snatch-Deadlift/ 3 sets of 2 reps @ 80-90%

WOD 12:00 AMRAP 3 power snatch 115/85 6 bar facing burpees 12 alternating pistol squats