Wednesday, September 30

Warm-up

Practice Double unders for 3 minutes

10 meters of inch worms

10 meters of toy soldiers

10 boot strappers

10 PVC pipe Good mornings

10 Empty bar good mornings

10 back extensions

10 hip extensions

10 Reverse hypers

10 GHD sit-ups

Bring Sally Up (PVC-95lbs)

 

Lift

Back Squat

3×70% 3×80% 3+x90% of 1 rep max

 

WOD

For time:

21 Deadlift

Run 400 m

18 Deadlift

Run 400 m

15 Deadlift

Run 400 m

12 Deadlift

Run 400 m

 

L1- Choose weight

L2 – 185/135lbs

L3- 225/155lbs

Olympic Weightlifting Program

Warm-up: Snatch Balance 3-2-1-1-1-1

 

Snatch 2 second pause above the knee (1st rep only)

50%x3

60%x2

70%x2

80%x2

2×2@85%

 

Clean and Jerk 2 second pause above the knee (1st rep only)

50%x3

60%x2

70%x2

80%x2

2×2@85%x2

 

Back Squat

60%x4

70%x3

80%x2

3 sets of 2@90%

 

Gymnastics:

For time: 10-8-6-4-2 reps of Bar Muscle-ups and Strict or deficit handstand push-ups

 

For flexibility – 6 skin the cats on rings

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s