WOD Wednesday, August 12, 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

Burgener/Skill

Calf Stretch

Hamstring Swing

20 DUs

5 Snatch

5 Heaving Snatch Bar

STRENGTH

E2MOMx16min

1 Snatch Grip Push Press (BR)

1 Snatch Grip Push Jerk (BR)

1 Snatch Bal

1 Hang Squat Snatch

WOD

15 Power Snatch (155/105)

100 DUs

12 Power Snatch

100 DUs

9 Power Snatch

100 DUs

6 Power Snatch

BARBELL CLUB WORK

1. 2 clean pulls + 1 clean: work up to 80% x 2+1×5 sets.

2. clean pulls off 2″block: 90%x3, 95%x3……take block away and do 100%x3.  (always use straps on these exercises)

3. rack jerks behind neck: establish a heavy single in 5 sets.  take as much rest between sets as needed.

4. db bench press palms facing each other.  have someone hand you the db: 5 total sets and a total of 30 reps.  establish the weight that will allow you to do that.  no more than 6 reps in each set.