Super Youth
(A) Back Squats & Strict Press - Warm Up to 70% of your 1RM then perform 3 reps, then 3 reps @ 80% then 3+ reps @ 90%
(B) In teams of 2 for 5 Rnds each Athlete A Runs 200m whilst Athlete B perform MAX OHS. When Athlete A returns they swap
Beginner/Intermediate
(A) Warm Up & Technique Power Snatch Find ME lift over 8 attempts
(B) Individualy for 5 Rnds every 2mins Run 100m Gasser then perform MAX OHS in remaining time Same weight as PS & HPS
Advanced
(A) POWER SNATCH Find ME lift over 8 attempts, then EMOTM x7 drop load to 70-75% & perform: 1x PS + 1x HPS + 5 Push Ups
(B) In teams of 2 for 5 Rnds each Athlete A Runs 200m whilst Athlete B perform MAX OHS @ same weight as P.S + H.P.S. When Athlete A returns they swap.
Power Snatch - 40,60,70,80(f),80,80,82.5,85(f)
ReplyDeleteEMOTM@60kgs, 7rnds
Wod@60kg-6,6,3,7,6. Tried to snatch RND 3 missed it lost heaps of time and well scored 3
Power snatch
ReplyDelete33.2 43.2 48.2 56.8 61.4 66.4 71.4F
Worked with James for overhead squat @ 43kg
5 rounds with 200m run we had 92 combined squats
P/s- 40,50,60,65,73(f)73(f)67.5(f) was just way too slow getting under the bar!
ReplyDeleteEmotm@ 51kg 7 rnds
Wod 5 rnds- 58 o/h squats
P/S 33.2,38.2,40.7,43.2,46.4,48.9 (Finished on Lift 6 as it was a PB, coach said to finish on a high and on good technique)
ReplyDeleteEMOTM @34.23kg (70%) was really happy with this got under the bar fast and finished each round on the 30sec mark
Wod 200m runs & OHS
53 OHS
Concentrated on runs
Fastest run = 50 sec
Slowest run = 56 sec
A) Full Snatch
ReplyDelete30,35,40,42.5,45,47.5,50,52.5,55,57.5(f)
B) 4 Rounds Row 250m, Max OHS @ 40kg
7 OHS, 5 OHS, 6 OHS, 7 OHS
(A) 19.4, 24.4, 26.9, 29.4, 31.9, 34.4 (F)
ReplyDeletePS & HPS @ 24.4, all successful lifts - needed a few pointers on a standard pushup though!
(B) @ 24.4
R1 57s 10 OHS
R2 1:05 11 OHS
R3 1:06 11 OHS
R4 1:03 9 OHS
R5 1:01 10 OHS
Total 51 reps
Can't say I wasn't consistent! My wrists were the first to go with the OHS though, very painful.