Thursday, 25 August, 2016
WARM UP – MOBILITY
Dynamic hip and shoulder warm-up + hip opener stretch:
Band dislocates / diagonal pull aparts / behind the neck snatch grip press outs
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2 rounds:
20-30s Post squat hold
20-30s partner hanging shoulder opener
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Snatch warm-up: w/ empty bar or weighted dowel:
3-5 of each movement:
Segmented Snatch Deadlifts (Pause mid shin / knees / power possition)
Snatch Pulls
Power Snatch (3s hold in landing)
Overhead squats
Snatch balance
– rest 20-30s –
3 x High Hang Snatch
3 x Hang Snatch
3 x Snatch from mid shin
WOD A
SNATCH
Quick 2-3m warm-up to get some plates out.
Every 90s x 11 sets: (16.5 mins)
Sets 1-3: High hang snatch x 3 (50-60% of 1RM)
Sets 4-6: Hang snatch x 2 (65-75%)
Sets 7-11: Snatch x 1 (80-95%)
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You may complete all “hang” sets at the same weight or build slowly, but keep them snappy.
Aim for 5 good quality singles, try to stop short of form breaking down
Ideally a full squat snatch today, but if mobility does not allow then a deep power snatch is acceptable.
Record heavy single only today.
WOD B
30/30 X 5 – PUSH JERK & TOES TO BAR
Complete 5 rounds for total reps:
30s AMRAP Push Jerk (155/105)
30s Rest
30s AMRAP Toes to Bar
30s Rest
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Push Jerks taken from the floor.
You may partner up and start on opposite movements.
ACCESSORY
2-3 rounds:
12-15 x Hip extensions (weighted if possible)
8-10 x Single arm bent over rows (heavy DB or KB)
12-15 x Lateral delt raise (light plates or DB’s)
