Super Youth
(A) Warm Up, Technique then Power Snatch + OHS
(B) In Teams of 2 Run 800m each Relay Style then 90 OHS and finish with 800m Run Relay Style
Beginner/Intermediate
(A) Warm Up, Technique then Power Snatch + OHS
(B) In Teams of 2 Run 800m each Relay Style then 90 OHS 40/30kg and finish with 800m Run Relay Style
Advanced
(A) Burgener Warm Up then Tall Snatch. Both with 20/15kg Bar
(B) In 9mins establish ME Snatch
(C) In Teams of 2 Run 800m each Relay Style then 90 OHS 50/35kg and finish with 800m Run Relay Style
Focus- (A) Tall Snatch Exercise Demo (B) 3 less minutes means 1 less lift (C) Bust ass on the runs, you should be looking for sub 3mins
Trained by myself in NZ
ReplyDeleteRoad WOD 10
100 burpies for time
6:11
3min rest
road WOD 11
10 rounds 10push ups, 10air squats, 10sit ups
7:44
2min rest
road WOD 6
6 rounds 10push ups, 10air squats, 10sit ups
4:24
a)Warmed up with tall snatch. Different movement but im thinking it can make you faster under the bar..????
ReplyDeleteb)Snatch in 9 min.. Worked up too 75kg's in 5 Lifts. Only got too 70kg's yesterday in 5 lifts but more time so happier with todays effort..
c)1st 800m in 2.51 min.. Was a fair bit behind my PB but still wasnt bad.. Averaged over 12 reps each set of OHS with highest being 14 in my last set(except for the set that slipped out of my hand and squashed my toe).. So was really happy with my OHS today.. But thats where it went pear shaped.. Last 800m in 3.50 min something.. It got real ugly in that last 800m my legs felt liked concrete blocks..
But it was another good session today so all good....
(A) Tall snatches are even harder than tall cleans.
ReplyDelete(B) ME 34.4 - really need to get some solid lifting sessions in to work on this lift, ME is getting me nowhere.
(C) Mel & I came THIRD!! 15 reps my best in a row. 1st 800 2:58 and 2nd 3:20or30something.
(D) Muscle Up progressions - felt good to get around into the dip, not enough strength to get out though. Its so close!! :)
A) Pretty happy with my tall snatches, will probably incorporate them into regular warm up.
ReplyDeleteB) ME Snatch 57.5kg in 5 lifts, very happy with my heavier starting weight.
C) Teamed with Locky, managed 2nd place. Best 800m was around 3:15, best OHS 8 reps. Much better performance in OHS today, my shoulder is making good improvement.
D) Handstand progression work, hopefully not far off walking. Really excited to be able to muscleup again, busted out a couple of singles.