WOD 130725:
Rest Day
WOD 130724:
BBG
1) 12 minutes to establish a 3rm Hang Power Snatch (from hips).
2) 12 minutes to establish a 3rm Hang Power Clean (from hips).
3) 12 minutes to work to a heavy but not maximal Jerk triple (from rack or blocks).
4a) 5X2 Pause Clean First Pull (5 sec. pause at knee) – heaviest possible, rest 60 sec.
4b) 5X5 Push Press – heaviest possible, rest 60 sec.
2) 12 minutes to establish a 3rm Hang Power Clean (from hips).
3) 12 minutes to work to a heavy but not maximal Jerk triple (from rack or blocks).
4a) 5X2 Pause Clean First Pull (5 sec. pause at knee) – heaviest possible, rest 60 sec.
4b) 5X5 Push Press – heaviest possible, rest 60 sec.
Conditioning
Row 2k for time.
WOD 130723:
BBG
1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.
Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.
Strength
1) HBBS: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% – rest as needed.
2a) Front Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest 90 sec.
Conditioning
15 minutes max distance Sled Drag 135/90#.
Every 3 minutes, beginning at 3:00, 20 Burpees (basically, drop wherever you are).
*Notes: This should be a forward facing, marching style drag.
WOD 130722:
BBG
1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).
Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
2) 3X3 Pause Snatch @ 90% of 3RM from #1 – rest 90 sec.
3a) 5X2 Snatch First Pull (top of knee) – absolute heaviest possible, rest 60 sec.
3b) 5×5 Bent Over Row (straps should be used) – heaviest possible, rest 60 sec.
3b) 5×5 Bent Over Row (straps should be used) – heaviest possible, rest 60 sec.
Note: Make absolutely sure that every portion of the First Pulls perfectly mimics the bar track of your Snatch—especially the isometric portion.
Conditioning
5 rounds for reps of:
20 sec. ME DB Push Press 60/40#
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 30/24″
20 sec. Rest
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 30/24″
20 sec. Rest
WOD 130719:
BBG
- Snatch from Blocks @ Power Position (DEMO VIDEO): Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.
- Clean & Jerk from Blocks @ Power Position (same position as Snatch – refer to above demo): Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.
Strength
1) HBBS: 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75%
2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec.
2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec.
Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).
3a) 3XME Strict Pullups – rest 60 sec.
3b) 3X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
3b) 3X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
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