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Wednesday 10/17/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B warmup:

2 rounds of:

80’ waiters walk, switch arms at 40’

10 OH lunges w/KB, 5 each leg

10 KB Snatches, 5 each arm

10 KB sit ups, extended arm

Workout warmup:

Complex of 1 power snatch+1squat snatch+1 snatch balance

On the minute for 10 minutes working on technique

Workout:

For Time:

150 Meter Run, 21 Power Snatches 95/65, RX+ 115/75

150 Meter Run, 21 Overhead Squats 95/65, RX+ 115/75

150 Meter Run, 15 Power Snatches

150 Meter Run, 15 Overhead Squats

150 Meter Run, 9 Power Snatches

150 Meter Run, 9 Overhead Squats

Sub 150 Row for 150 m run still RX

Lift:

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch x 1 rep

*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90%

B.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk

*Sets 1-2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Sets 5-7 = 1 rep @ 90-95%

C.
In 18 minutes, establish a 1 Rep Max Deadlift

D.
Four sets of:
Hip Extension on GHD Machine x 6 reps
Hanging Leg Raises x 6 reps
Rest 30 seconds

*Place a barbell or plate on your back if possible for the Hip Extension.

Skill:

Do D section of O lift.

Earlier Event: October 16
Tuesdsay 10/16/2018
Later Event: October 17
Friday 10/19/2018