MONDAY 1-28-19

WARM UP

 

56e7319e-bd03-4c35-8337-289ac31d4f1b

15 Squat therapy

 

WOD A

Conditioning For Time

400 m run

35 Burpees

400 m Run

 

 

4c8ad87e-5027-439f-a59c-68b60f6d40b7

WOD B

3 ROUNDS  FOR MAX REPS

:30 Goblet Squats 53/35

:30 Rest

:30 KBS 53/35

:30 Rest

:30 OH Plate Jumping Lunge 45/35

:30 Rest

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WARM UP

On a bike or rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

Then, complete 3 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch

10 Beat swings
5 Squat therapy squats

 

 

 

SNATCH – WEIGHTLIFTING

EMOM for 4:00 (4 sets):
Set 1: 3 Snatch @ 40% of 1RM snatch
Set 2: 2 Snatch @ 50% of 1RM snatch
Set 3: 1 Snatch @ 60% of 1RM snatch
Set 4: 1 Snatch @ 70% of 1RM snatch

 

 

For time:
400 m Run
35 Burpees
400 M RUN

SNATCH WITHOUT MOVING FEET – WEIGHTLIFTING

EMOM for 10:00 (10 sets):
Snatch without moving feet
Sets 1-2: 2 reps @ 70% of 1RM snatch
Sets 3-4: 2 reps @ 75% of 1RM snatch
Sets 5-6: 1 rep @ 80% of 1RM snatch
Sets 7-8: 1 rep @ 85% of 1RM snatch
Sets 9-10: 1 rep @ 80% of 1RM snatch
(Start with your feet in your landing position)

 

 

STRENGTH/POWER
FRONT SQUAT –

Every 2:30 for 15:00 (6 sets):
Front squat
Set 1: 6 reps @ 70%
Set 2: 4 reps @ 80%
Set 3: 2 reps @ 85-90%
Set 4: 6 reps @ 75%
Set 5: 4 reps @ 85%
Set 6: 2 reps @ 90-95%

Notes:
Continuing with the trend, we will lift near-maximally after conditioning. These number will be difficult to achieve, but that’s the goal… to be consistent with 80-95%.

 

 

3 Rounds for max reps of:
0:30 Goblet squats (52/35)
0:30 Rest
0:30  russian kettlebell swings 53/35
0:30 Rest
0:30 Plate overhead jumping lunges (45lbs/35lbs)
0:30 Rest

 

 

 

ACCESSORY WORK

4 Rounds NOT for time:
10/10 GHD single leg hip extensions
0:30 GHD face up plank

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