We will do WOD and STRENGTH (Snatch Heavy Single and 3×1 @80 of Heavy Single) in class today.

WOD:

#midline march
3 rounds:
25 Toes to Bar *Scale to Hanging Knee Raise or Weighted Ab Mat Sit Ups 20/14lb Ball
10 Handstand Pushups *Scale to 15/10 Ski Erg Cal or 10 Strict DB Press Rx+50’ Handstand Walk *
50′ or 20 Overhead Alternating Lunge (R/L=2) (135/95) *Scale to 115/75 or 95/65lbs *Can scale to Front Rack Lunge

Target “Competitor Time: sub 10 minutes

Time Cap: 18 minutes

STRENGTH:

#High Hang Muscle Snatch + Pressing Snatch Balance + Snatch Drop + Sots Press:
– 3 sets x (3+3+3+3) @ light weight
* rest 60-90 seconds between sets * *Tempo is 3-5 Sec

#1 Slow Tempo Snatch Deadlift + 1 Snatch High Pull from Above the Knee + 1 Power Snatch + 1 Snatch x 4 sets

* @ 65-75% 1RM Snatch.

#Snatch:
– Build to a heavy single in 10 mins.

Then
– 3×1 @80% of Heavy Single Snatch
* Complete 1 rep on the minute for 3 sets * 

MAYHEM BODYBUILDING: Choose SOME, ALL or NONE. Listen to your body.

Strict Pullups
5 sets: 8-10 reps
*Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts. Rest 90 sec b/w sets.

Bent Over Barbell Row
4 sets: 10 reps. Increase weight across sets. Works towards moderate/heavy sets.
*Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.

Double DB Prone Row
4 sets: 10 reps. Moderate loading.
*Focus: Raise the height of a bench on either side so that athlete can lay face-down on a bench and extend arms to the floor without making contact with ground. Grasp a dumbbell in each hand and pull with the elbows, focusing on a strong contraction at the top of each rep.

Supported Single Arm DB Tempo Row
3 sets: 10 reps (each side); increasing weight across sets or stay the same
*Focus: Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow, performing this movement with a tempo of: fast concentric (pull)/ 1 sec pause at top of contraction/ 2 sec eccentric (lowering phase). Focus on pulling DB to the hip/waist rather than pulling high towards upper abdomen

Standing Alternating DB Curl
3 sets: 10 reps (each side)
*Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.

Standing Alternating DB Hammer Curl
3 sets: 10 reps (each side)
* Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, do not turn the arm as the DB is curled. DB can be curled by the side of the body or across the body (athlete’s preference).