Tuesday 11th April 2016 – WOD

11th April 2016

HB 1

WOD 1

In 4 mins @ 20 / 15kg: 

  • Min 1 – 5 Deep OH squats
  • Min 2 – 5 OH Squat w/ 3 secs pause
  • Min 3 – 5 1&1/2 squats
  • Min 4- 5 Sots press

In 10 mins build up to a heavy complex of:

  • squat snatch- hang squat snatch – OH squat

*focus on good technique

*small increments

*only add weight if complex looked or felt good

 

Barbell: New Programme

  • Snatch: 5X1 72%, 75%, 78%, 81%, 84%
  • C pull + H clean: 5 x (2+1) 75%, 78%, 81%, 84%, 84%
  • Push Press: 3 x 5 75%, 78%, 81%, 84%, 87%
  • Back Squat: 5×5 81%
  • Back loaded BB lunge: 2x30m rig-wall-rig 50/30kg + over the weeks

*No fails on any movement, must make successful lift before moving on to next %, otherwise stay on same weight.

WOD 2

EMOM for 15 mins:

  • Min 1: squat snatch @80/50
  • Min 2: squat snatch – hang squat snatch @80/50
  • Min 3: squat snatch – hang squat snatch – OH squat  @80/50

 

 

 

 

 

 

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