Super Youth
(A) Warm Up Technique & Snatch
(B) In teams of 2 complete 15 min Amrap of 10 Power Snatch, 20TTB, 1/2 Gasser Relay Style
Beginner/Intermediate
(A) Warm Up Technique & Snatch
(B) In teams of 2 complete 15 min Amrap of 10 Power Snatch 45/30kg, 20TTB, 1/2 Gasser Relay Style
Advanced
(A) Handstand Walk Practice & 3 sets of 5 Reps deficit HSPU
(B) Individually complete 15 min Amrap of 5 Power Snatch 50/35kg, 10TTB, 1/2 Gasser
(C) Find a ME Snatch in 6mins from B
Focus- (A) If you are proficient at Handstand Walks then walk 30m in least amount of sets (B) The 5 Power Snatch need to be efficient, the high rep TTB is what we are after in this workout so max out your rounds to get 50+ TTB (C) Remember, this isn't about getting stronger, its about being able to hold your shit together under pressure and to post your best score for the day.
I trained with Jody after the 9.30 session at Penrith.. We did the Penrith program..
ReplyDeleteA) Worked up to 70kg's today
EMOTM @ 51kg's all lift successful..
B) TTB 15, 10, 12
1+6 & 1+4
Hang power cleans felt a lot heavier than expected. Still a nice and fast WOD though..
Happy days...
Deficit HSPU - 2 on 10kg plates, 1 on flat. All Kipping
ReplyDeleteWOD - 7+15
ME Snatch - 70kgs, had 3 goes at 80kgs, but was feeling the WOD an couldn't stand up
Handstand practice - Handstands are the one thing that scares me!!!
ReplyDeleteWOD 6 + 15
Snatch 50kg (My 1rm is 51kg) so im really happy with that!!!
PT Session
ReplyDeleteSnatch Balance 52.5kg (Up from 40kg)
WOD - 5 rnds (50kg PS, T2B)
A) i love the handstand walk! i need to work on coming back onto my feet though because when i fall i FALL!
ReplyDeleteB) 7 rounds 11 reps
C) new PB 63kg :)
im starting to be able to hold more weight above my head.
slowly but surely i will get there