WOD Monday, September 14, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

WARM-UP

5 Snatch Jumps (PVC)

5 Snatch

5 Front Squats

5 Front Rack Lunges

STRENGTH

E2MOM

Front Squat 10x3 (75%)

WOD

8min AMRAP

3-6-9-12...

Power Snatch (95/65)(9-12UB)

Box Jump Over (24"/20")



BARBELL CLUB WORK

1. 3 position snatch: 1st rep from floor, 2nd rep from hang, 3rd rep from high hang.  the high hang will be the killer.  we normally go from top down, but here we are going from ground up.  warm up then: work up to (60%x1+1+1, 65%x1+1+1, 70%x1+1+1)3   that is 3 waves….the high hang may require a tad bit of bend at the hips BUT…..only minimal and ONLY IF YOU HAVE TO!!!

2. snatch speed pulls: (chest upright) 75%x3, 80%x3, 85%x3.  you can use straps.  drive full foot, finish, pull body down…but keep a very straight chest when pulling down.

3. snatch push press: 5, 4, 3, 2, 2.  you select the weight.

4. pull ups (strict) 25 total.

5. sit ups 100 or if you have the EVIL WHEEL do 50 of those.