Snatch Technique Day
5x3
Snatch Balance: 55, 55, 65, 70
Hang Power Snatch: 55, 60, 65
Hang Snatch: 55, 60, 65
Power Snatch: 55, 60, 65 did extra 3 reps with 70
Snatch: 55, 60, 65, did extra 3 reps with 70

Weight felt good for technique. I'm confident I could snatch 80-90# for 1RM

Back and legs are dead. Not sure what's going on with recovery. Maybe I've been lifting heavier than normal.

Continuing with our Olympic Lifting theme, we will be working on the Jerk.
Strength/skill:
Shoulder Press
Push Press
Power Jerk
Footwork Drills
Jerk- work up to 1rm for experienced lifters

115lb split jerk

WOD: 3 Rounds for Time:
1o Reverse Woodchoppers (35/26) - 18lbs.
1o Pull ups - modified with band
10 burpees

Complete 7 rounds for time of:
10x Front Squats #115
10x Kettlebell Swings #53
10x Box Jumps 24"

Used a #50 kb

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%

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
Some Pole Sprinting Drills (high knees, walking skips, B-skip, straight-leg-bounds)
Pole Vault Takeoffs (6-steps - no bend, bend)
Gymnastics (Handstand Holds)
Static Stretching (Cooldown)

115lb PR Power Clean 100 squat clean

Strength Test: 20 Minutes to establish 1RM in Snatch, Clean and Jerk, Clean or Jerk.
WOD: 12 Minute AMRAP
10 Stone Ground to Shoulder (65lb)
1 wall walk up

6 Rounds

• 4 Round not for time of:
BB Bulgarian Split Squats 10 reps unbroken/side
(Utilizza un peso impegnativo ma che ti permetta di fare 10 reps unbroken)
One-Arm KB Press 10 reps unbroken/side
(Utilizza un peso impegnativo ma che ti permetta di fare 10 reps unbroken)
Handstand Walks 30 m o Wall Climb 7 reps

3 rounds
Single arm press *15
Kb row *15
Db bench * 15
Db fly *15
French press *10
Reverse fly *10

Strength

Squat 5rm, 125
then perform max repetitions at 80% of 5rm 13

Push Jerk 2-2-2-2-2

Wod

Every 20 seconds for 10 minutes

perform 1 power clean and jerk at 65%-80% of your heaviest set of 2 push jerks.

20 min. AMRAP of:
2 MU, 4 HSPU, 8 2 pood KB swing
(I use a 70 lb. dumbell for my swings)
16 complete rounds + 2 MU, 4 HSPU, 4 DB Swings (almost 17 rounds)
I started out fast, but tried to keep up the pace with minimal rests between the different exercises. I used strict HSPUs until the 14th round. Then I started to do kipping HSPUs. I think I should have gone to kipping a little earlier. The swings felt good overall. I was pushing my knees out a bit and trying to use my hips and legs mostly.
17 rounds + 10 reps (2 MU, 4 HSPU, 4 DB Swings)