Wednesday, November 14th, 2018

Tall Snatch + Snatch Balance without a Dip + Zotts Press: 3x (3+3)

Bench Press: 10,8,6,4,2

Snatch Jump (Just like a snatch pull but i want you to jump as high as you can to get your legs firing properly) + Power Snatch + Snatch: (2+1+!) x 5. Keep these lighter and work on fast, aggressive leg drive!

*in between power snatch sets, perform 3 max height box jumps for a total of 5 sets. These are used to help reinforce proper firing of the legs. How your legs feel on your box jump is how they should feel on the power snatch!

Snatch Deadlift: 3×3

Monday, November 12th, 2018

Full Grip Front Squat + Pause Split Jerk: (3+3) x 4 Pause for 3 seconds in the jerk and feel balanced and STACKED (bar over shoulders, shoulders over hips)

Clean + Front Squat+ Push Jerk: (2+3+2) x 2, (2+2+2) x 2, (1+2+1) x 2

Clean Deadlift No Straps No Hook Grip: 4×3. Heavy as possible.

KB Farmers Carry: 3x200m



Wednesday, October 31st, 2018

Class WOD is WEIGHTLIFTING today!


Coach led warm up:

Banded floor stretches


Weightlifting:


Full grip thruster

3-3-3-3 (work to 3rm)


Clean

3-3-2-2-2-1 (work up to 90%)


Deficit clean deadlifts

5-5-5-5-5 (use 70% of 1rm DL across)


Accessory work:

3 x :60 second KB front rack hold (HAP across)


* Post heaviest weights for all

Wednesday, October 17th, 2018

Snatch Push Press: 3×3. Hold for two seconds at the top of each rep. 

Push Press: 2×5

Power Snatch: 3,2,2,1,1,

*in between power snatch sets, perform 3 max height box jumps for a total of 5 sets. These are used to help reinforce proper firing of the legs. How your legs feel on your box jump is how they should feel on the power snatch!

Power Clean and Push jerk: 2,2,1,1,1

Deficit Clean Deadlift: 3×3 @ 100%

Monday, October 8th, 2018

Snatch Push Press: 4×3. Hold for two seconds at the top of each rep. 

Push Press: 3×8 

Power Snatch: 3,3,3,2,2,2,1,1,1

*in between power snatch sets, perform 3 max height box jumps for a total of 5 sets. These are used to help reinforce proper firing of the legs. How your legs feel on your box jump is how they should feel on the power snatch!

Power Clean and Push jerk: 3,2,2,1,1,1,1

Deficit Clean Deadlift: 3×5