Pause power position snatch 7×2 @80-90% of the last clean rep you hit during test week – Drop, reset, and perform a perfect snatch DL between each rep.

Please refer back to http://misfitathletics.com/rest-day-cycle-1-olympic-lifting-explanationtutorial/ for an in depth explanation on the oly work we will be doing in this cycle. DO NOT jam the bar into your hip pocket and bounce it out so you can write a big number for your score. It’s time to start over and clean the movement up. Pause, exented through heels. No heaving.

WOD

EMOM for 20 min:

T&G Power Clean @ 80%
KB Snatch 5/5 (5sec pause)
6 High Box Jumps
10 Pull-ups

Alternate between exercises each min, select a snatch weight which challenges you but will not go to failure, the snatch is a full min of work

!

5 kierrosta:

Farmarikävelyä 1 kierros salin ympäri (20/10kg limput)
wallwalk x 5
linkkarit x 10

http://opexfit.com/june-16-2014/

A. back squat @30X1; 3, 2, 1, 3, 2, 1; rest 3mins

+

7 rounds for time
2 MU
3 box jump 36/30″

+

5 sets 80-90% aero
Run 200m
Row 200m
FLR on rings 30sec
rest 90sec

Notes:
– second 3, 2, 1 should be more than the first
– focus on breathing during the emom work
– goal is same pace every row
– if pace drops by more than 2sec terminate the set

B.
For time:
20 Overhead Squats (135/95 lbs)
30 Kettlebell Swings (32/24 kg)
40 Wall Ball Shots (30/20 lbs)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Wall Ball Shots
30 Kettlebell Swings (32/24 kg)
20 Overhead squats (135/95 lbs)

sprinter steps x 20
(https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/798/sprinter-steps.jpg)
hollow hold x 20s
hollow rocks x 20
glute bridge x 20
hollow body bridge hold x20s
(https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/797/hollow-body-bridge.jpg)

30s/30
40s/40
50s/50
60s/60

15 min cap

http://opexfit.com/june-11-2014/

A1. Press @12X1; 5, 4, 3, 2, 1; rest 90sec
A2. wtd chin up 5, 4, 3, 2, 1; rest 90sec

B. emom – 12min
odd – PC x 1/SJ x 4 55-65% of 1rm pc and sj
even – CTB chin up 6-8

+

8min amrap 80-90% effort
TGU 1.5/1pd alt hands per rep
+

Row 2k every 500m increase average pace last 500m 97% effort

Notes:
– press is 2sec pause in rack not TnG
– wtd chin up is omni grip
– focus on form for the SJ take your time choose weight that is perfect form
– smooth pace on TGU work maintain same pace throughout
– record total time for Row

http://opexfit.com/june-10-2014/

A. emom – 20 min
odd – PS TnG x 3 moderate perfect form
even – 40 DU

B. emom – 18 min
odd – KBS 2pd/1.5pd russian 8-12
even – FLR on rings 30sec

C. emom – 16 min
odd – PC TnG x 5 60-65% of 1rm perfect form
even – burpee over the bar 8-10

Notes:
- focus on form and keeping movement fluid (choose weight to achieve this)
- PC TnG work should be sustainable and smooth
- burpees will get heart rate up focus on the PC breathing while tired

http://opexfit.com/june-9-2014/

A. back squat @40X1; 3, 3, 2, 2, 2; rest 3mins

B. emom – 14mins
odd – 6-8 T2B
even – Row 12cals

+

Row 500m 90% aero pace
rest walk 2mins x 8
rest 4mins after the 4th row

Notes:
- focus on tempo for squat
- focus on breathing during the emom work
- goal is same pace every row
- if pace drops by more than 2sec terminate the set

http://opexfit.com/june-6-2014/

A. emom – back squat @20X1 2-3 55% + accommodating resistance – 8mins speed focus

B. snatch build to a tough single

C1. SC x 1/FS x 8; rest 10sec
C2. 15-20 CTB chin ups; rest 3mins x 3

+

50 wall balls 20/14# 10/9′ target
rest 3mins
50 wall balls 20/14# 10/9′ target
rest 3mins
50 wall balls 20/14# 10/9′ target

Notes:
- chains or bands for A
- go for something if feeling it for snatch
- build per set for C1
- record time and how sets were broke for wall balls