Feature Videos -210kg for 2 snatch, yup thats pretty good.
Reminder the schedule changes this week to Monday, Wednesday, Friday @ 7:00pm with the Sunday 2 hour session (8:00am-10:00am) as well.
MON September 02/13 – Comp 1, Week 4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch balance 4 x 2 @ light loads
B. Snatch 5 x 2 @ 70-75% – sets across
C. Clean and Power Jerk 5 x 2 @ 70-75% – sets across
D. Back squats 4 x 2 @ 80-85% – sets across
– mostly all lighter loads than normal – keep work sets quick and weights for sets across on all. So build loads to a moderate/heavy and then it for sets across.
TUES September 03/13 – Comp 1, Week 4
REST DAY
WED September 04/13 – Comp 1, Week 4
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch complex – deadlift, hang power snatch, hang snatch 4 x 1+1+1
B. Power snatch doubles – work to a comfortable heavy set
C. Power clean doubles – work to a heavy comfortable set
D. Front squat triples – to heavy set
– build on all movements to a heavy set and all work needs to be power not full.
THURS September 05/13 – Comp 1, Week 4
REST DAY
FRI September 06/13 – Comp 1, Week 4
No Class – BCBD GALA
SAT September 07/13 – Comp 1, Week 4
REST DAY
