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Wednesday 2/27/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

250 m row sprint

Workout Warmup:

Front squat, on the two min 5x5 at 75%

Workout:

42 DU’s

21 Power snatches 75/55, RX+95/65lb, RX++115/75, RX+++135/95

21 OH Squats 75/55, RX+95/65lb. RX++ 115/75, RX+++ 135/95 (scale to Front Squats if you can’t do OHS)

30 DU’s

15 power snatches

15 OH squats

18 DU’s

9 power snatches

9 OH Squats

Lift:

Wednesday (Session Two)
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch without moving feet x 2 reps

*Set 1 = @ 65% of 1-RM Snatch
*Set 2 = @ 70% of 1-RM Snatch
*Sets 3-5 = @ 75% of 1-RM Snatch
*Sets 6-8 = @ 80% of 1-RM Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

B.
Every 90 seconds, for 6 minutes (4 sets):
Jerk in Split x 2 reps

Build over the course of the 4 sets.

C.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk

*Sets 1-2 = 2 reps @ 70%
*Sets 3-4 = 2 reps @ 75%
*Sets 5-6 = 2 reps @ 80%
*Sets 7-8 = 2 reps @ 85%
*Sets 9-10 = 2 reps @ 80%

D.
Every 2:30, for 7:30 (3 sets):
Barbell Overhead Walking Lunges x 6 reps each leg

Build over the course of the 3 sets.

Skill:

5 short sets of TTB, working on your rhythm and relaxing your shoulders.

Earlier Event: February 26
Tuesday 2/26/2019
Later Event: February 28
Thursday 2/28/2019