Monday, September 29th

handstand

Fitness is in red, Performance is in blue, Extra Credit is in orange, Demo links are underlined

Strength: A) Every 30 seconds, for 15 minutes (10 sets)

Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep

*Focus on mechanics

B) Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

Then….
Two sets of:
Strict Shoulder Press x Max Reps @ 75% of today’s 1-RM
Rest 3 minutes

WOD: Complete as many rounds and reps as possible in 12 minutes of:
-3 High Hang Power Snatches
-6 Back Rack Reverse Lunges 
-9  Dips with 2 second pause at the top, one second pause at the bottom.
*Don’t cheat the dips just to get more rounds.

Strength: A) Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep
Perform all movements at 65-70% of your 1-RM Snatch. If you aren’t confident performing a drop snatch with 65%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.

B) Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
**Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Two sets of:
Strict Shoulder Press x Max Reps @ 75% of today’s 1-RM
Rest 3 minutes

WOD: Complete as many rounds and reps as possible in 12 minutes of:
-3 Power Snatches 95/65, 135/95, 155/105 
-6 Overhead Reverse Lunges 95/65, 135/95, 155/105 
-9 Ring Dips with 2 second pause at the top, one second pause at the bottom.
*Don’t cheat the dips just to get more rounds. Stay strict to the tempo so that you can reap the benefits later in the cycle.

Three sets of:
Bent-Over Barbell Row x 6-8 reps 
Rest as needed
Chinese Plank x 60 seconds each (face up/face down)
Rest as needed

This would be performed at lease three hours before or after the primary work

Three sets of:
Run 2000 Meters @ 85% of your 1600 meter PR pace
Rest 3 minutes
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