120803

Strength:

Oly Squat-  Heavy single. Then 90% of that for one max set.

Push Press- Heavy single. Then 90% of that for one max set.

Rest 5-10 minutes.

Conditioning:

Tabata Double Unders

Rest 4 minutes

Tabata Double Unders

Points of Performance:

Oly Squat- This is a high bar ass to grass squat utilizing a close (hip) to medium (shoulder) width stance.

Push Press- Rep starts on shoulders. Utilizing force creating in the hips, drive the bar straight overhead to full lock out.

Tabata Double Unders- This is an 8 round circuit during which the work to rest ratio is 2:1. Meaning 20 seconds of work followed by 10 seconds of rest completed for 8 rounds. Rest exactly 4 minutes then complete the circuit again. The score recorded is the lowest number of Double Unders completed in a round.

120802

Strength:

Hang Clean-   Heavy single. Then 90% of that for 5 singles.

Power Snatch- Heavy single. Then 90% of that for 5 singles.

Rest 5-10 minutes.

Conditioning:

14 Minute AMRAP of:

 7 Hang Power Snatches at 115lbs (52.5kg)

14 Box Jumps on a 24" box.

Points of Performance:

Hang Clean- Must start pull from just below the knee. If caught in a partial squat, continue to full depth before standing. To finish stand tall with weight on shoulders.

Power Snatch- Must start from the floor and end with the hips and legs being fully extended. 

Hang Power Snatch- Can start anywhere between the knee and the hips. Must stand tall to complete the rep.

Box Jumps- Stand  tall at the top of the box before returning to the ground.

120416

Olympic Weightlifting:

Jerk:                  4RM, 90% for 2 sets of 4 reps
Push Press:        5RM, 90% for 2 sets of 5 reps
Back Squat:      5RM, 90% for 4 sets of 5 reps
Bent Over Row: 5RM, 90% for 2 sets of 5 reps

Strength:
Back Squat:       3 sets of 5 reps (add 5 pounds to previous attempt)
Overhead Press: 3 sets of 5 reps (add 2.5 pounds to previous attempt)
Pull-ups:            3 sets of 5 reps (heavy)

Conditioning:
AMRAP in 15 Minutes of:
35 Air Squats
25 Push-ups

If you're participating in the Oly or Strength portions, allow a minimum of 3 hours between it and the Conditioning wod.

After any or all sessions, take time to stretch and foam roll. It is the beginning of a new week. Have fun and be safe!