WOD Monday, August 17, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Ladies Night 8/20 @ 7:30pm

WARM-UP

5 Kip Swings

5 Lateral Box Jumps

10 Air Squats

5 Snatch

200m Run

STRENGTH

For Time

7min Cap

7-6-5-4-3-1 Pull-Ups

14-12-10-8-6-2 Box Jumps

WOD

8min AMRAP

3-6-9-12-15...

Snatch (135/95)

Back Squat

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 70% x1+1 x 2 sets. 75% 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