11.10.2020

Warm Up
3 rounds

lateral banded step overs x 20- use a plate on the floor

paused squat press outs x 8 - 10-15# plate with a 2-3 second at the bottom of the squat- press plate out

sumo inchworms x 5




Mobility
https://www.instagram.com/p/CDEj-KUJ9rG/

A. single arm KB press + windmill
B. prone PVC press
C. squat + Cuban press with small plates
D. side plank + external rotation with small plat


https://www.instagram.com/p/CGpwtoZHhhu/
Snatch check list

Strength
part one (9:00)
every 90 seconds for 6 sets- work through this complex with light load for technique
snatch lift off + hang squat snatch + squat snatch

part two (10:00)
EMOM 10
snatch pull + squat snatch
start with light load and only build with good form


WOD
"Mr. Perfect"
10-8-6-4-2 HSPU
2-4-6-8-10 power cleans 155/105 135/95 115/75

06.24.19

Dynamic Mobility, Activation and Warm-Up
T-Spine Stretch on a bench x 30 secondsProne PVC Pipe Pass Thrus x 15 reps

and then …

Deep Squat Progressions x 5-7 reps

Followed by …

Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)

Mobility:
Two sets of:
5 Banded Y Raises
5 Banded T Raises
5 Banded I Raises
Rest as needed

A.
EMOM 6:00
Snatch Lift-Off + Snatch

Sets 1-3: 70%
Sets 4-6: 75%


WOD
For Time
4 Rounds
10 power snatch 115/75 95/65 75/55
10 bar facing burpees
Rest 2:00
3 Rounds
400m Run

15 C2B pull ups/15 pull ups/ 15 ring rows

10.26.18

Warm UP
3 rounds- good positions- build load
10 goblet squats
10 (5 each side) RDLs
10 push ups

Mobility:
RRL- reach, roll, and lift in the child's pose position- arms out- first reach, then roll hand open, then lift arm

Banded pull aparts- 10 x horizontal and 10 x overhead

Wrist stretches x 15 seconds each position


Skill: snatch

warm up with this complex
4 sets at 35% 1RM snatch
1 snatch pull + 1 hang squat snatch + 1 squat snatch

then..
Every 90 seconds
2 reps snatch pull + 2 power snatch + 3 OHS
set 1- 60%
set 2- 63%
set 3- 66%
set 4- 63%
set 5- 66%
set 6- 69%

then..
4 sets of 2 reps snatch lift off https://www.catalystathletics.com/exercise/389/Snatch-Lift-off/
set 1-2 @ 85%
set 3-4 @ 90%


WOD
7:00 AMRAP
2 rope climbs
5 OHS 115/75