workout of the day
06.17.2021
WOD
"Turn It Up"
snatch ladder- total time of 20:00
5:00 time to complete 10 snatches 95/65
5:00 time to complete 10 snatches 135/95
5:00 time to complete 10 snatches 1155/105
5:00 time to complete max reps snatch 175/115
Hot Start
3 rounds
2 each side TGU
15 banded pull aparts
7 each side wall supported dead bugs
4 each side deep squat progressions
Barbell warm up
2-3 sets
3 muscle snatch
3 hang muscle snatch below the knee
3 OHS
Strength
A1. snatch push press + OHS x 2 reps each for 3 sets
A2. high hang snatch x 2 reps x 4 sets
A3. hang snatch x 1 rep x 4 sets
A4. 2 snatch lift offs + 1 snatch x 4 sets
goal is to run the clock and start light so you can build load throughout. Build to today's heavy single rep with good mechanics.
WOD
"Turn It Up"
snatch ladder- total time of 20:00
5:00 time to complete 10 snatches 95/65
5:00 time to complete 10 snatches 135/95
5:00 time to complete 10 snatches 1155/105
5:00 time to complete max reps snatch 175/115
06.02.2021
WOD
"Double Oly"
16:00 EMOM
min 1- clean & jerk x 6 reps 115/85 95/65 75/55
min 2- bike cals x 12/10 or 10/7
min 3- power snatch x 6 reps 115/85 95/65 75/55
min 4- burpee box jump overs x 8 reps 24/20" or 6 reps
Hot Start
3 rounds
2 each side TGU
15 banded pull aparts
7 each side bird dogs
Barbell warm up
2-3 sets
3 muscle snatch
3 hang muscle snatch below the knee
3 OHS
Strength: snatch
6 sets
A1. 2 snatch press in the receiving position + 1 snatch balance- keep light loads for technique, positioning and speed under the barbell
6 sets
B1. 2 snatch lift offs + 1 squat snatch start with 60-65% your 1 RM and build
WOD
"Double Oly"
16:00 EMOM
min 1- clean & jerk x 6 reps 115/85 95/65 75/55
min 2- bike cals x 12/10 or 10/7
min 3- power snatch x 6 reps 115/85 95/65 75/55
min 4- burpee box jump overs x 8 reps 24/20" or 6 reps