Feature Videos – Watch the speed of transition from clean to jerk and the speed of the jerk on this lift – very nice.
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 09/13 – Comp 1, Week 5
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Power snatch + snatch 6 x 1+1
B. Power clean + clean 5 x 1+1
C. Back squats 6 x 4-6
TUES September 10/13 – Comp 1, Week 5
REST DAY
WED September 11/13 – Comp 1, Week 5
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch balance + behind the neck snatch push press 5 x 1+1 moderate loads)
B. Clean with bands 10 x 2 @ 50% 1RM – every 90sec
C. Speed back squats with bands 12 x 2 @ 45% 1RM – every 60sec
D1. Pendlay rows 3-5 x 4-6 – rest 10-20 sec
D2. Bent over DB lateral raises 3-5 x 8-10 – rest 90-120sec
THURS September 12/13 – Comp 1, Week 5
REST DAY
FRI September 13/13 – Comp 1, Week 5
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch tech warm-up (paused positions)
B. Muscle snatch 3 x 3
C. Power snatch + snatch 4 x 1+1
D. Jerk off rack 6-8 x 2 @ 80% – sets across
E. Snatch pulls with bands 5 x 2 – build lightly
SAT September 14/13 – Comp 1, Week 5
REST DAY
SUN September 15/13 – Comp 1, Week 5
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
Lets play weightlifting
A. Snatch balance + 4 hang snatches – work to max effort
B. Clean + front squat + hang clean – work to max effort
C. 20 rep back squats – one set
– lets compete for fun on this one – who has the highest numbers?
