WOD Monday, July 20, 2015

WARM-UP 

5 Push Press

5 OHS

5 Snatch Balance

200m Run

STRENGTH

5x5 Back Squats

WOD

For Time:

30 Pull-Ups

200m Run

15 OHS

400m Run

15 OHS

200m Run

30 Pull-Ups

BARBELL CLUB WORK

1. 2 position snatch:  1 st rep is from the floor this wk and 2nd rep is from the mid thigh hang (launch) work up to 65% x1+1 x 2 sets. 70% x1+1 x 3 sets. rest 90 sec between sets.  make sure you are hitting the same mid thigh position from the floor.  critical!!!

2.positional snatch pulls: set up with bar, lift bar 2 ” off ground, then at middle of knee, then 2-3″ above the knees, then to the down position, then stand.  hold each position 2-3 sec.  feel the squeeze and feel the hamstrings activate.  on the way down retrace your positions and holding them for 2-3 sec.  use 80%x1, 85%x1x2

3. snatch push press + ohs +sotts press.  this is a tough exercise and one cannot use % of max.  do 1 snatch pp+1 ohs+2 sotts presses.  you select the weight.  perform 5 sets trying to increase weight but with good form.

4. 100 sit ups