Friday, October 9

Warm-up

Run 200 meters

10 air squats

Run 200 meters

10 air squats

10 shoulder pass throughs with PVC

10 OHS with PVC

10 shoulder press with light dumbbells

10 push-press with light dumbbells

10 push-jerks with light dumbbells

Burgener warm-up with clean grip

Burgener warm-up with snatch grip

 

Lift:

Back Squat

5 reps at 75% of 1 rep max, 3 reps at 85% of rep max, 1+ reps at 95% of 1 rep max.

 

WOD

Barbell Hell

For time:

Run 400 m

40 Back Squats

40 Front Squats

40 Overhead Squats

Run 400 m

40 Shoulder Press

40 Push Press

40 Push Jerks

Run 400 m

40 Hang Power Clean

40 Hang Power Snatch

Run 400 m

 

L1 – choose weight

L2 – Barbell only 45/35lbs (Please use a rack and do not drop the bar on the floor)

L3- 65/55lb

 

Olympic Weightlifting Program

Warm-up

Row 400

Snatch Balance 3-2-2-1-1-1-1

Muscle Snatch 3×3

Burgener Warm-up

 

Workout

Snatch

3×50%

2×60%

2×70%

2×80%

1×90%

1×95%

 

Clean and jerk)

3×50%

2×60%

2×70%

2×80%

1×90%

1×95%

 

Front Squat

4×60%

3×70%

2×80%

2×85%

3 sets of 2×90%

 

Gymnastics WOD

7 minute AMRAP

3 muscle-ups

10 Pull-ups

 

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