9/1/2015

9/1/2015

 

Nice job to all who came in and got their squats in. It looked like it was a full house today. Seeing all those big numbers on the board certainly motivated me and I made sure to get the work in myself. Again nice job to all and on to the next one!!

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) for time complete

8 KB clean and press 4 each arm 70/53

200m run

14 KB clean and press 7 each arm 70/53

400m run

20 KB Clean and press 10 each arm 70/53

800m run

14 KB clean and press 7 each arm 70/53

400m run

8 KB clean and press 4 each arm 70/53

200m run

 

4) Mobility/stretching

 

Competition Programming:

1) EMOM for 5 minutes complete 1 3 Position Snatch @ 60% of your 1RM +10 lbs and adding 5lbs each minute

 

2) EMOM for 5 minutes complete 1 3 Position clean @ 60% of your 1RM + 10lbs adding 5 lbs each minute

 

3) Rack jerks 1X3@ 65%, 1x3@ 70%, 2x3@75%, 2x3@80%, 2x3@ 85%

 

4) For total reps Complete 3 Rnds of

1 min of box jumps 30/24

1 min rest

1 min of KB swings 70/53

1 min rest

1 min of SDHP with KB 70/53

 

5) Mobility/Stretching


 


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