Strength:
3 Position Snatch x 5 sets at 50%
2 Position Snatch x 5 sets at 70%
Snatch x 5 sets at 85%
If your feeling good, work up to a 1 Rep MAX
Conditioning:
3 rounds of:
50 meter Farmers Carry (100# DBs/ 70# DBs)
100 meter shuttle sprint
Snatch Work with Pat Barber
*I would like you to do your 3 position Snatch in the opposite order. Therefore, do the first lift from the high hang, then the mid thigh, finally from the floor. For the 2 position Snatch, start with the mid thigh and then go to the floor.
I know I've shown this video before, but it's just so awesome, I had to show it again.
Post Weights and Times to Comments
April 30, 2012
April 29, 2012
WOD Monday 4/30/12
Strength:
Every Minute, On The Minute, for 15 minutes perform:
1 Hang Power Clean + 1 Hang Squat Clean
*These two movements are done one after another without the bar making contact with the floor.
*You can choose to attack this in two different ways. You could find a challenging weight and try to maintain that weight for all 15 sets, or you could add weight every set and find a max.
Conditioning:
Row 1000 meters
Rest 60 seconds
Row 1000 meters
Hang Power Clean
Hang Squat Clean
Post Weights and Times to Comments
Every Minute, On The Minute, for 15 minutes perform:
1 Hang Power Clean + 1 Hang Squat Clean
*These two movements are done one after another without the bar making contact with the floor.
*You can choose to attack this in two different ways. You could find a challenging weight and try to maintain that weight for all 15 sets, or you could add weight every set and find a max.
Conditioning:
Row 1000 meters
Rest 60 seconds
Row 1000 meters
Hang Power Clean
Hang Squat Clean
Post Weights and Times to Comments
Weekend WOD
Sorry this is a day late
Strength:
OFF
Conditioning:
3 rounds of:
7 Muscle ups
21 Wallballs
Extra:
Every Minute, On the Minute, for 5 minutes perform:
7 Burpee Box Jumps
Then, on the 6th Minute, do as many Burpee Box Jumps as you can within that minute
Muscle Up Progressions, Part 2 (Part 1 was Posted on Wednesday)
Post Times to Comments
Strength:
OFF
Conditioning:
3 rounds of:
7 Muscle ups
21 Wallballs
Extra:
Every Minute, On the Minute, for 5 minutes perform:
7 Burpee Box Jumps
Then, on the 6th Minute, do as many Burpee Box Jumps as you can within that minute
Muscle Up Progressions, Part 2 (Part 1 was Posted on Wednesday)
Post Times to Comments
April 27, 2012
April 26, 2012
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