WORKOUT OF THE DAY, DECEMBER 14TH 2015

WOD:

#jelly belly

2rds for time:

20 Overhead Squats (95/65lbs)

20 Toes To Bar

10 Hang Power Snatch

10 Chest To Bar Pullups

STRENGTH:

With a running clock
A. 0:00-4:00
work up to a heavy single Snatch Grip Push Press from behind the neck – use a rack
B. 4:00-8:00
work up to a heavy single Snatch Balance from – use a rack
C. 8:00-12:00
work up to a heavy single Hang Squat Snatch
D. 12:00-16:00
work up to a heavy single Squat Snatch
E. 16:00-20:00
work up to a heavy single Front Squat

MID LINE ACCESSORY CASHOUT:

40 Hollow Rocks

20 Weighted Good Mornings (Plate or BB)

30 Hollow Rocks

15 Weighted Good Mornings

COMPETITORS:

SESSION 1
Snatch
With a running clock
A. 0:00-4:00
work up to a heavy single Snatch Grip Push Press from behind the neck – use a rack
B. 4:00-8:00
work up to a heavy single Snatch Balance from – use a rack
C. 8:00-12:00
work up to a heavy single Hang Squat Snatch
D. 12:00-16:00
work up to a heavy single Squat Snatch
E. 16:00-20:00
work up to a heavy single Front Squat

NOTE:  Remember that there is a difference between “Heavy” and”Max”.  Max is everything you have – if it’s ugly, it’s ok.  Heavy means that it is the highest load we can get without loosing technique or positions.  In the slow lifts (Squats, Deads, Presses – and variations) there should never be a miss on “Heavy” days.  In the fast lifts (Snatch, Clean, Jerk – and variations), there maybe be 1 or 2 misses due to lack of focus, but not because of load.  I don’t like to put percentages on “heavy”, but if I had to they would typically be in the low 90% range.

WOD
2 Rounds for time of:
30 Overhead Squats, 135/95
30 TTB
10 Squat Snatch, 135/95
10 Bar MU

Strength Accessory
3×5 Back Rack Bulgarian Split Squats

Gymnastics Pulling
5 Giant Sets of:
3 L-Sit Strict Pull ups
2 Strict Ring Muscle ups
1 Weighted Strict Pull up
rest 2 mins between rounds

Midline Conditioning
For time:
50 GHDSU
75 Hip Extensions
25 GHDSU
50 Hip Extensions

 

 

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