Tuesday, April 18, 2017

Workout Intent: We are going to change up the format from what it has been of weightlifting Wednesday, and move it to Tuesdays for this block of training. Today we’re going to focus more on building lower body strength and pulling stamina. Keep snatch work technique and speed emphasis.

Essentials

Strength/Skill:

Warm Up:

2 Sets:

Suitcase Deadlift @ 30-40% of 1RM Deadlift x 10 ea.
Side Plank Hold x 15-25 seconds ea.
Band Pull a Parts x 12-15

Strength:

A) 5 Sets:

Hang Power Snatch + 2 Overhead Squats

B) 4 Sets:

Tempo Front Squat x 4 (3 seconds down, 1 sec pause, up fast, 1 second pause)

Skill:

WOD:

For Time

15 DB Lunges (Each)
21 DB Sumo Deadlift
12 DB Lunges (Each)
15 DB Sumo Deadlift
9 DB Lunges (Each)
9 DB Sumo Deadlift

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

2 Sets:

Suitcase Deadlift @ 30-40% of 1RM Deadlift x 10 ea.
Side Plank Hold x 15-25 seconds ea.
Band Pull a Parts x 12-15

Strength:

A) 5 Sets: (Every 90 Seconds)

Snatch Grip Deadlift + 3 Position Snatch (Above knee, below knee, floor) @ 70% of 1RM

B) 4 Sets:

Tempo Front Squat x 4 (3 seconds down, 1 sec pause, up fast, 1 second pause)

Skill:

WOD:

For Time

15 DB Lunges (Each)
21 DB Sumo Deadlift
12 DB Lunges (Each)
15 DB Sumo Deadlift
9 DB Lunges (Each)
9 DB Sumo Deadlift

Additional:

Mobility

Competition

Strength/Skill:

Warm up:

2 Sets:

Suitcase Deadlift @ 30-40% of 1RM Deadlift x 10 ea.
Side Plank Hold x 15-25 seconds ea.
Band Pull a Parts x 12-15

Strength:

A) 5 Sets: (Every 90 Seconds)

Power Snatch + 2 Full Snatch @ 70%

B) 4 Sets:

Snatch Pulls x 3 @80%

C) 4 Sets:

Tempo Front Squat x 4 @70% (3 sec down, 1 sec pause, fast up, 1 sec pause)

D) 1 Set:

Front Squat x AMRAP @70%

E) 3 Sets:

Back Rack Step Ups x 5 ea.
Tempo DB RDL x 10 (3 seconds down, 1 sec pause, 3 seconds up, 1 sec pause)
Hip Extension with toes turned out 45 degrees x 20

Skill:

WOD:

Additional:

Mobility

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Tuesday, April 18, 2017