08.20.19

Warm Up
2 rounds:
100m run
10/side DB high pulls
5/side DB plank pull throughs
10 Kang squats
5 deep squat progressions


Mobility:
A. Banded lateral walks x 20 steps/side
B. Eccentric pull ups 3x3 with a 5 second descend- this helps lengthen the lat muscles which in turn helps with stretching them for weightlifting
C. box stretch x 3 exhales for 3 sets




Snatch Skills & Drills (28:00)
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
*if you are unable to do Sotts press, perform the press while sitting on a box or while having the heels on two 5# plates. https://www.instagram.com/p/BzQ0kEcgz0K/

OR try this one: https://www.instagram.com/p/B0tWH2PgL-M/
Goblet squat & press- keep the elbows in tight as you press overhead


Build over the course of the three sets.

Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 3 reps- keep these light around 40-50%

Snatch Progressions
Every 1:30 for 4 sets, complete:
Mid-Thigh Snatch x 2 reps @ 50-65%
*Hold the mid-thigh position for 3 seconds

followed by …

Every minute, on the minute, for 4 minutes, complete:
Slow Pull Snatch x 1 rep @ 70%


followed by …

Every minute, on the minute, for 8 minutes, complete:
1 snatch squat or power building from the 70%

Every minute, on the minute, for 4 minutes, complete:

Snatch Pulls x 2 reps @ 90-95%

Then...

6 sets of 2 reps Overhead Squats- from the rack
starting at 60% and build load

03.14.19 pi day

PI Day

Warm Up
2 rounds:

50 Single unders
5 strict press from behind the neck
5 snatch balance
5 snatch grip deadlifts
10 deadbugs (5 each side)
3 hollow body wall walks


Primer: 4 sets of the complex- build to 50% snatch 1RM
1 snatch high pull
1 slow pull power snatch (3 sec pull to knee)
1 power snatch



Skill: snatch

Power snatch with a pause at the knee for 3 seconds
4 reps @ 60%
4 reps @65%
3 reps @70%
then
snatch pulls
3 reps @ 80%
3 reps @ 80%
3 reps @ 85%
3 reps @85%




WOD: pi day workout 3.1415926535
Chipper wod- just have fun and sweat- grab a piece of pie on your way home!!

For Time
3 muscle ups- sub 6 strict pull ups
14 thrusters 115/75 95/65
15 burpee box jump overs 24/20"
9 Barbell bent over rows 115/75 95/65

26 pistols- alternating sides- sub a progression

5 clean & jerk 115/75 95/65

35 sit ups

Cash out: 314 single unders

09.24.18

Warm Up

https://www.youtube.com/watch?v=jDvytgEQI74
1. Down dog 3 x 5
2. Down dog single leg reach (scorpion) 3 x 5 each
3. Down dog toe tap 3 x 5 each
4. Turkish Get Up x 2-3 reps per side
5. Single leg DL x 8 each side
 6. Half kneeling push forward + side bend + rotate x 3 per side
7. Half kneeling halo x 3 per side
8. Single leg pistol squat (1 foot down, 2 feet up) x 8 per side

Skill: snatch
Every 1:30 for 7:30 (5 sets)
working at 60-60%
1 rep high hang power snatch
1 rep hang power snatch
1 rep power snatch
then...

snatch pulls
90% x 3 reps
95% x 3 reps

WOD
14:00 AMRAP
400m Run
10 power snatch 95/65
6 pull ups
6 ring dips
OR
400m Run
10 power snatch 115/80
3 ring muscle ups