Monday, September 14

Warm-up

Run 400 meters

Hold bottom of squat for 1 minute focus on getting knees over toes

5 jump from knees to feet

10 box jumps any height (feet take off at same time)

10 pull-ups (modified jumping or ring rows okay)

10 wall ball

10 GHD sit-ups

10 dumbbell thrusters

Burgener warm-up with clean grip 2x (once with PVC and once with empty bar)

 

Lift:

Hang Squat Clean

3×50%, 3×65%, 3×75%

 

 

WOD

For time:

30 Thrusters

10 GHD sit-ups

400 M row

20 Thrusters

10 GHD sit-ups

400 M row

10 Thrusters

10 GHD sit-ups

400 M row

L1 – choose weight and Abmat situps

L2 – 75lbs men/55 lbs women

L3 – 95lbs men/65 lbs women

 

SoCal Oly Program:

Snatch Balance: 3@55%, 2@65%, 1@75%, 1@80%, 1@85%

 

1 Snatch from Hang + 1 Snatch from Floor = 1 rep: 3@50%, 2@60%, 2@70%, 2@80%

 

1 Clean from Hang + 1 Clan from Floor = 1 rep: 3@50%, 2@60%, 2@70%, 2@80%

 

Front Squat 5@60%, 3@70%, 3×3@80%

 

Gymnastics skills:

Practice Kipping Toes to Bar for 10 minutes

 

For Quality- do 10 rounds 30 seconds on, 30 seconds off of Strict Push-ups

 

 

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