WOD

Friday, June 8, 2018- Week Twelve- 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: 3×3,3×2,3×1

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, June 6, 2018- Week Twelve- 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, June 5, 2018- Week Twelve- 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: 3x(3+3). Move up in weight each set.

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

4. Clean Pull: 3×3 @100% of best clean

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, June 4, 2018- Week Twelve- Day One- 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: 7×1

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, June 2, 2018- Week Eleven- Day Six

*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

Back Squat: 3×5. 

4. Back and Abs of choice

Today is a great day to condition with friends! 

Wednesday, May 30, 2018- Week Eleven – Day Three

1. High Hang Power Snatch + Hang Power Snatch+ Power Snatch: (1+1+1) x 4. light and snappy 

2. Snatch Pull+ Snatch High Pull + Snatch: (1+1+1) x 5 working sets. 

3. Back Squat: 10,8,6,4,2,2,2

4. 3 sets:

Heavy KB Swings deadlift x 20

DB Push up + 1 arm Row  x 5 reps

KB Side Bend + KB side hold (hold kb at your side, 1 inch away from body): (20+ 30 sec hold)