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13.03.11 monday

10
Mar

13.03.11 monday

Coaches Rant:

13.1 is behind us now, so regardless if you did good or bad 13.2 is right around the corner. A lot of people surprised themselves this weekend and we have only just started this games season. Congratulations to those that have taken it upon them to compete this year! If you become frustrated, try to remember where you started. Excellence in any sport doesn’t happen over night! PS: still no baby yet!

Warm-up ALL:
-500m row
-ME HSPU (45sec x 2) (deficit / As hard as possible)
-2 snatch long pull + 2 snatch push press (behind neck) + 2 overhead squats x 3 sets

RX
Power snatch + 2 overhead squat ; (2 sec pause in bottom) – 4 sets
Rack Jerk ; (5 sec hold in split position) – 2×5 sets
Back squat 85% 1RM – 5 x 5

RX+
Pause Hang Snatch (3sec stall above knees) (use last weeks weights)
75% x 2, 80% x 2, 85% x 1, 90% x 1, 80% x 2, 85% x 1
Power clean + Power jerk + Jerk – Work up to a Heavy Complex; 90% of HC x 1 x 3
Pause Front squat- heavy single; 80% of HS x 1 x 3 (3sec)

WOD:
2 min amrap
ME 3ft broad jumps
30s rest
6 min amrap
4 OHS (115/75) (135/95)
3 Wall walks (chest touches wall)
1min rest
2 min Amrap
ME 3ft broad jumps

1 Response

  1. Kim

    Snatch + OHS at 63
    Rack Jerk at 63
    Back Squat at 123

    WOD as Rx’d
    48 broad jump
    2 full rounds plus 4 OHS
    50 Broad jump