WOD

Friday, May 11, 2018- Week Eight- Day Five

1. Pause Snatch Balance: 4×3. Stay lighter on these and work speed and perfect bottom position. 

2. Close Grip Snatches (slightly wider than clean grip): 4×3. Stay light and work on feeling the aggressive pull under. 

3. Box Squats: 3×10

4. Snatch Pull: 3×3

5. 3 sets:

Hollow Hold or Tuck Hold: 3×45 sec

Barbell Russian Steps ups x 7 each leg. Keep these light and explosive.

Supinated Grip Strict Pull Ups x 5-10

Wednesday, May 9, 2018- Week Eight- Day Three

1. Power Snatch: 3,2,2,1,1. Keep it relatively light and snappy.

2. Power Clean + Jerk: (1+1) x 4 working sets. 

3. Back Squat: 5,3,1,5,3,1. Work up and then back down and then back up. 

4. 3 sets:

Strict DB High Pull x 10

DB incline bench x 10

Push ups  x 10

Single Arm DB Row x 10/ Arm

3 sets: 

Russian Twists x 30

KB Side Bends x 20 each side

Roll To CandleStick x 8

Tuesday, May 8, 2018- Week Eight- Day Two

1. Tall Jerk + Push Press in Split Position: 3x(3+3). 

2. Squat Jerk or Push Jerk + Close Grip OHS or (if mobility does not allow) Push Press: 4×3. Move up in weight each set.

3. Clean+ Jerk: (2+2)x2, (1+1) x 2 sets.

4. Clean Pull: 3×3

5. 3 sets:

Weighted Sit ups x 25

Leg Lift Holds x 45 total seconds (sit on the floor with legs straight out in front of you. Hold heels up and try to maintain hollow body position)

Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy. 

Monday, May 7, 2018- Week Eight- Day One- Slight Deload Week

1. Muscle Snatch  + Strict Press Behind The Neck (Snatch Grip): (3+3)x 4

2. Snatch Balance: EMOM for 10 min perform 1 snatch balance. Work up to a moderate weight. 

3. Snatch: 

EMOM for 5 min perform 1 snatch at a medium, light weight. 

rest 1 min

EMOM for 5 min perform 1 snatch at a medium weight

rest 1 min

EMOM for 5 min perform 1 snatch at a medium heavy weight

4. Front Squat: 5×2

5. 3 sets:

Hip Extensions x 12- Hold for 3 seconds at the top and squeeze glutes.

Bunkie Plank x 30 seconds 

Hollow Hold x 30 sec

Saturday, May 5th, 2018- Week Seven- Day Six

Happy Cinco De Mayo!!!

*Don’t forget to listen to your body and don’t freak out if your “heavy single” is actually your 60%!

1. Snatch: Work up to a heavy single for the day

2. Clean and jerk: Work up to a heavy single for the day

3. Front Squat: Work up to a heavy single for the day in 5 sets or less

4. Back Squat: 4×6. Go heavier than last week. 

5. Back and Abs of choice

Today is a great day to condition with friends! 

Friday, May 4th, 2018- Week Seven- Day Five

1. Snatch Balance: 3,3,3,2,2,2,1,1,1

2. Pause Tempo Clean + Jerk: (2+1) x 3

*pause 1” off floor, below the knee, above the knee, mid thigh

3. Pause Power Clean (pause at parallel for 2 seconds)  + Clean + Jerk: (1+1+1) x 5 working sets. Try and work a little heavier than last week, but still maintain snappiness and speed. 

4. Snatch Pull: 5×3 @ 95-97% of best snatch

5. 3 sets:

Hollow Hold or Tuck Hold: 3×45 sec

Bulgarian Split Squats x 6-8 each leg. 

Supinated Grip Bent Over Barbell Row x 10