Mobility WOD-Power Clean 1 pattern
Beginner 6am, 9:30am & 7:30pm
(A) Power Snatch-Work within the limitations of your movement
(B) Ring Dips & Pullups- work 3 sets of 3-5reps with your lightest band on Ring Dips & Pull-ups.
(C) Individually for time-21-15-9 Power Snatch 30/20kg, 200m Run after each round
Intermediate 6am, 9:30am & 6:30pm
(A) 1 HIgh Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch-Work to the limits of your movement
(B) Muscle Up-Pre-Requisite to practice muscle ups is a strong ring dip & C2B. If you don't have this work 3 sets of 3-5reps with your lightest band on Ring Dips & C2Bar
(C) Individually-21-15-9 Power Snatch 40/30kg, 200m Run after each round
(A) Power Snatch-Work on the limitation of your movement
(B) Individually for time-21-15-9 DB/KB Power Snatch, Ring Dip
(C) Row Intervals 6 x 1min:30sec Rest
Coaches Tips- (A) It's about getting better at the movement. Check on the mobility WOD for expectations. Although this is for the power clean the expectations are the same (B) If you have a strict muscle up start with this otherwise kip up to start your dips. The weight for DB/KB Power Snatch is your weight used for 3RM full snatch (see above pic). Do not go any heavier even though you can, just go faster. If you missed it then use your best weight to date for the KB/DB full snatch (C) If you haven't made 5 yet then do them again. These intervals are not going away so suck it up and finish the 5. If you made 5 last time it's 6 today
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