8/17/2015

8/17/2015

 

General Programming:

1) Coach led Warm-up

 

2) Burgener Warm up

1. Down and finish x5

2. Elbows high and outside x5

3. Muscle snatch x5

4. Snatch lands 2”,4”,6”

5. Snatch drops x5

Skill Transfer exercises

1. Snatch grip push press x5

2. Overhead squat x5

3. Snatch drops x5

 

3) Snatch  5-5-3-3-3-3-3

AHAP rest 3:00

 

4) EMOM for 7 minutes complete the following complex power snatch + snatch balance + snatch grip push press + Overhead squat @ 75% of todays heaviest snatch

 

Competition Programming:

1) 8/27Snatch 1x3@ 65%, 2x3@ 70%, 1x3 @ 75%, 2x1@ 80%, 2X1 @ 85%, 1x3@ 70%

 

2) Back Squat 1x10@ 70%,  1x8@75%, 2x5@80%, 2X2@85%

 

3) Take ten minutes to work on handstand walks

 

4) For time complete

21 thrusters 95/65

1000m row

15 thrusters 115/80

500m row

9 thrusters 135/95

250m row



5) Mobility/stretching


 


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