Tuesday 23rd January – WOD, Barbell & FHT

22nd January 2018

WOD 1

SKILL:
In 10 Mins Double Under tekkers

WARM UP:
10 Min AMRAP
5 OH Squats with 3 sec pause in btm @ 20/15
4 High Hang Power Snatch @ 20/15
3 Low Hang Power Snatch @ 20/15
2 Full Power Snatch @ 20/15
400m run

 

WOD 2

Open 11.1

10 Min AMRAP
30 Double Unders
15 Power Snatch @ 35/25

*Set a pace from the beginning so we can keep moving
Be wary of grip. You will spend a lot of time on the snatchs

 

Barbell

 

Power Development Phase – Wk1

Warm – 8 Mins (4 mins general/4 mins snatch focus movements)

In 20 Mins build to a daily max for;
Power Snatch (triple)
Snatch Balance (double)
Snatch (single)
(all three lifts in the 20mins)

EMOM9
Jerk Balance + Split Jerk (1+1)

(See Hockley Barbell FB page for demo video – jerk balance starts on tip toes – aim for consistency of foot position on every rep)

Barbell WOD
Every 2 mins for 5 sets;
4 Front squats + 8 Back squats
(use racks, reset after FS and go immediately into BS)

FHT

A1)Back squat 2211 x 12 reps
A2)Broad Jumps 3;3;3 3 sets
B1) Behind the kneck press 2112 x 8/12 reps
B2) Db front raise 2111 x failure 3 sets
C1) Db skull crushers 2111 x 12 reps
C2) Daimond press ups on kness x failure

The Grind
1 Burpee
1 DB Bicep Curl, 2;2 3;3 4;4

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