PERFORMANCE
Warm-Up.
Two sets of:
Cross-Bench Pull-over x 8-10 reps, hold end range as desired
Frog Rocks or Frog Stretch x 90 seconds
Followed by…
Two sets of:
“Depth Drop Series”
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
Barbell Back Rack or Barbell Snatch Grip Overhead Reverse Lunge x 10 (5 per side)
Then…
A.
Every 2:30, for 15 minutes (6 sets):
Hang Power Snatch + Power Snatch + 2 Tempo Overhead Squats @ 31X1
Similar to last week, focus on stability and balanced weight distribution through the foot on the tempo overhead squats.
B.
Three rounds for time of:
10 Snatches (135/95 lbs)
15 Toes to Bar
Recovering from a decent sized tear in the hand
A. Only did Snatch and then 2 OH squats 31X1
185/185/205/215/225/235
B. Resting the hands, did
11 minutes
EMOM
25 DUs
9 GHD Sit Ups
A.
75, 85, 90, 95, 100, 100
B. 8:20 RX
Singles. I can’t say quick singles because there was nothing quick about it.
A) 135/150/165/175/185/195
B)
10 power snatches 135
15 t2b
6:54
May 17 WOD
A. Power Jerk x 1 – 65, 75, 85, 95, 105, 110, 115, 120, 125, 130(f,f)
***Hit my chin with the bar on the first rep at 130…gun shy after that!
B. 2 Sets for max reps
3 min AB – 34, 33
2 min seated DB strict press @ 30# DBs – 12, 8
1 min kipping C2B – 10/10
Total- 107 reps
A.
Snatch complex
95 135 145 155 165
B. 3rds
10 power snatch 115
15 toes to bar
7:53
A) 45 to 62.5
B) 8:50 (scaled 50 kg snatch)
A: 95, 135, 155×3, 165lbs
B: 6:46 rx
I’m assuming full snatch on B?
Since it for time, I’m doing power.