Thursday:

Focus: Build Up to 70% 1RM Snatch

Focus #2: 10 Minute E2MOM of 2 Snatches.  Not touch and go; 2 max effort lifts.  Add wgt each round as able

 

Metcon: 5 RFT

- 10 KB Snatches Alt Arms Ea Rep (L3 55/35, L2 35/20, L1 Use Appropriate DB wgt)

- 15 KB Lunges (same wgt as snatches)

- 60 D/U (L2 = 30 D/U, L1 75 Singles)

- 1 Min Rest

 

Score = Heaviest Snatch set completed / Time

This workout we build up strength for the "skin the cat" rings move.
Mobility:
Scapular protraction and retraction
Partner plank holds - lift feet and pull back for 30 seconds. Switch 2x. Maybe press to handstand
Arm hang - 10 protractions to pack the lats and prep the movement.

Partners:
Group ONE:
Row 500 m and Run

Group TWO:
Rings:
Progression 1: Chin up from shins
Progression 2: Knee tuck press handstand
Progression 3: Put it together - floor easiest place to work from raise for more challenge.
Floor:
5 x shoulder press

105 min

WU for 15 min

A. not done, instead:
Weighted pull up 5 x 3 reps mmmvv
10 12.5 12.5 12.5 2x12.5

B.
Five sets of:
Hang Clean + Front Squat + Clean
Rest as needed
45 50 55 57.5 60

C.
Three sets of:
Halting Clean Deadlift + Clean Pull
Rest 2-3 minutes
65 67.5 67.5

D.
For time:
500 meter row
15 Front Squats (155/105 lbs) = 47.5 kg
30 Chest-to-Bar Pull-Ups
60 Double Unders
10 Front Squats
20 Chest-to-Bar Pull-Ups
40 Double Unders
5 Front Squats
10 Chest-to-Bar Pull-Ups
20 Double Unders

Result: 20.03
169/191 (?)

105 min

Warm up for 15 min

A.
Five sets of:
Front Squat x 1 rep
Rest as needed
65 70 70 75 75
In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B.
Six sets of:
Halting Snatch Deadlift + High Hang Snatch + Snatch
Rest as needed
30 32.5 35 s x. 35 37.5 40

You are allowed to drop the barbell from overhead after the high hang snatch, then reset for the snatch from the floor.

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D.
Every two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85%

105 min
Warm up for 15 min

A.
Three sets of:
Drop Snatch x 1 rep
Rest as needed
25 25 27.5
Followed by . . .

Three sets of:
Snatch Balance x 1 rep
Rest as needed
32.5 37.5 42.5

B.
Every two minutes, for 16 minutes (8 sets):
Clean & Jerk x 1.1
(rest 10 seconds between singles)

*Sets 1-2 – 55-65% 37.5 40
*Sets 3-4 – 65-75% 42.5 45
*Sets 5-6 – 75-85% 50 52.5
*Sets 7-8 – 85-95% 55 55

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

D.
For time:
30 Squat Clean & Jerks (155/100 lbs) = 45 kg
9.35

105 min

WU for 15 min

Skillwork: HSW practice for 15 min
HS hold ntw 2x30 sec, hollow hold 2x30 sec

A.
Every minute, on the minute, for 10 minutes:
Hang Snatch x 1 rep

*Sets 1-3 – 55-65% 25 27.5 30
*Sets 4-6 – 65-75% 32.5 35 35
*Sets 7-10 – 75-85% 37.5 40 42.5 45 47.5 x
Keep the focus on good speed, footwork and perfect mechanics.

B.
Every minute, on the minute, for 10 minutes:
Hang Clean + Jerk

*Sets 1-3 – 55-65% 35 37.5 40
*Sets 4-6 – 65-75% 42.5 45 47.5
*Sets 7-10 – 75-85% 47.5 50 52.5 55

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

D. Not done, instead:
MU practice for 15 min
False grip, hanging at rings, turning at rings

105 min
WU for 15 min
A. not done

B.
Five sets of:
Hang Clean + Clean
Rest as needed
45 50 55 57.5 57.5

C.
Three sets of:
Clean Pulls x 1.1.1 @ 95-100%
(rest 10 seconds between singles)
Rest as needed
65 65 65

D.
Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings (32/24 kg) > 20 reps
20 Chest-to-Bar Pull-Ups
Results: 6.17, 8.10, 8.10 = 22.37

E. Skillwork:
MU practice for 15 min:
False grip, hanging, turning at rings

2x30 sec ntw HS hold
2x30 sec hollow hold

90 min

WU for 10 min
Skillwork: HSW practice for 10 min

A. not done

B.
Pause Jerk
(dip and hold for 2 seconds, then jerk)
*Set 1 – 3 reps @ 60% 37.5
*Set 2 – 2 reps @ 70% 45
*Set 3 – 2 reps @ 80% 50
*Sets 4-8 – 1 rep @ 90+% 55 55 55 57.5 57.5 x
Rest as needed

C.
Three sets of:
Push Press x 4-5 reps
Rest as needed

Make these as heavy as you can handle.

D.
Complete as many rounds and reps as possible in 6 minutes of:
6 Strict Handstand Push-Ups > abmat + 15 kg plate
9 Burpees > 6
12 Stationary Dips > 6
Result: 2 rounds + 4 reps = 40 reps

90 min

Warm up for 15 min

Workout of the Day
OFF-SEASON PROGRAM begins

A.
Five sets of:
Front Squat x 1 rep
Rest as needed
60 65 70 72.5 77.5 PR! :)

In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.

B.
Five sets of:
Snatch from Mid-Thigh x 2.2.2 reps
(rest 10 seconds between 2 rep clusters)
Rest 3 minutes
27.5 30 32.5 35 37.5 :)

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

D.
Every two minutes, for 12 minutes (6 sets):
Back Squat x 6 reps @ 75%

E. Skillwork: MU practice for 5 min
False grip 3x15 sec
Baby MU 2x5

90 min

WU for 10 min: assault bike, HSPU, strict T2B - 7 HSPU rxd! :)

A. Skillwork: HSW practice for 15 min
MU practice for 10 min

B.1. Shoulder press 1 RM
B.2. 5 x 1 rep @ 90 % of 1 RM

CF Jkl WOD lauantai 19.12.2015

C.1. Push press 3x10 reps
C. 2. 15 reps of russian twists after each set 10 kg

D. 6 min AMRAP of:
1,2,3,4,5... reps
Ring dips
Burpees

Result: 6+1 = 43 reps

E. 3 sets of:
Evil wheels x 10 reps
Strict seated DB press 8x20 8x20 10x15 lbs
Ring push up x 6 reps