Tuesday, July 17th, 2018

July 17, 2018

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

5 Hang Muscle Snatch

5 Behind the neck snatch push press

5 Hang Power snatch into an OHS

5 Power Snatches

5 Snatches

x 2 rounds with an empty bar

 

then:

 

A. Every 1:30 X 7 Sets: Hi-Hang Muscle Snatch + Hang Muscle Snatch + Muscle Snatch + Behind the Neck Snatch Push Press + Overhead Squat
Warm-up as needed. Start around 50% of your 1RM. Build. Reset on the floor for the 3rd rep, no Touch-and-Go. Pause for a few seconds in the bottom on the Overhead Squat.

B. Every 1:30 X 7 Sets: Hi-Hang Muscle Clean + Hang Muscle Clean + Muscle Clean + Thruster
Warm-up as needed. Start around 50% of your 1RM. Build. Reset on the floor for the 3rd rep, not Touch-and-Go.

+

12 Minute AMRAP:
12 Alternating Dumbbell Snatch 50/35
9 Box Jumps

6 Burpees

Leave a Comment:

Add Your Comment/Photo Here...

Monday, July 16th,2018

July 16, 2018

3 min Z1

+

Crossover Symmetry

+

Coach leads group through:

5 x SA DB High Pull L/R

5 x SA DB Seated z-press (video)

8 DB Goblet squats

10 HR push ups

x 2 rounds

 

A. Back Squat: 10-8-6-6-4 Every 2:30
Warm-up as needed. Reference loading from last week and work to build on that.

B. Dumbbell Farmers Reverse Lunge: 8/Side Every 2:30 x 4 sets
Warm-up as needed. Start at a moderate load and build. Alternate legs each rep.

+

7 minute amrap
.3 miles on aB
5 CTB pull ups

 

Rest 3 minutes

 

7 minute amrap
50m shuttle run (2 lengths of the box)
5 T2B

Leave a Comment:

Add Your Comment/Photo Here...

Sunday

July 15, 2018

WOD

Choose 3-4 Dynamic warm ups for what you do next.

 

then

 

Skill and drill -12-15 minutes
-Pick 2-3 skills from each area of weightlifting (snatch, clean and jerk), power lifting (squat, dead lift, press), or gymnastics (body weight), and work on skills and drills for an area of each that you want to spend more time on.
or
-If you missed a strength session from this week, you can also make that up in this section.

 

then

 

Teams of 2 must complete the following:
3 rounds
800m team run
50 push ups – alternating
50 kb swings (shoulder height) @ 70/55#

 

STRUCTURE: TBD

 

SWEAT

10 min EMOM

EVEN: 10 Wall Ball

ODD: 10 Push ups

 

3 min rest

 

10 min EMOM

EVEN: 12 KBS

ODD: 50 DU

 

3 min rest

 

10 min EMOM

EVEN: 2 wall walks,

ODD: 30 mountain climbers

 

3 min rest

 

10 min EMOM

EVEN: 20 alternate elbow bicycles

ODD: 10 hollow rock, 10 supermans

Leave a Comment:

Add Your Comment/Photo Here...
1 | 2 | 3 | 4 | 5 |