Workout of the Day

Fitness

A. Power Snatch + Snatch + Overhead Squat, 5 sets of 1 rep; rest 2-3 minutes
*Building to today’s heavy set. 

B. 3 rounds for time of:
5 Power Snatch (135/95lbs)
10 Overhead Squats (135/95lbs)
50 Double-Unders
*10 minute time cap.

 

Competition

A. Snatch, 15 minutes up to a heavy single.
*No more than 3 misses. 

B. Clean & Jerk, 20 minutes up to today’s single
*No more than 1 miss. 

C. 3 rounds for time of:
5 Power Snatch (135/95lbs)
10 Overhead Squats (135/95lbs)
50 Double-Unders
*10 minute time cap.

 

Barbell

A. Movement Prep/Warm-Up
1) Medball Throws
2) Jerk Footwork Drills/Progressions

B. Jerk Practice @ moderate weight
1) Power Jerk
2) Paused Split Jerk
3) Partial Split Jerk
4) Split Jerk Paused in Dip & Split
-then-
Build to today’s heavy Split Jerk off the rack

C. Back Squat
Build to a heavy double – paused
*Aiming for 80%+ of 1-RM Back Squat

D. Accessories
1) Deadlifts, 4 x 3
2) Strict Press, 3 x 8

 

October Newsletter

http://us11.campaign-archive1.com/?u=0e5635b610d79704942a734e5&id=5d0e551fba

 

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