Tuesday, December 8th

Performance is in red, Competition is in blue, Accessory Work is in orange

Strength: A) Every 45 seconds for 10 sets: Box jump for height x 1 rep

B) Every 3 minutes, for 9 minutes (3 sets) Supine ring rows with 2 sec pause at the top. (feet on a 20″ box, adjust rings so that you’re horizontal to the ground at the top of the pull)

C) Every 90 seconds, for 6 minutes (4 sets): Squat Snatch Press (Sots Press) x 5 reps
(Focus is on mobility, not load)

WOD: Warm up
-3 minutes easy row
…Rest 3 mintues, then…
-On the minute, for 4 minutes: Row 20 seconds @ 90%
…Rest 3 minutes, then…

-500m Row – TIME TRIAL
*This is a Bench Mark, don’t hold back!
Notes
-Time trial strategy: First 100m Hard, Tough 300m, All out final 100m

Strength: A) On the minute, for 9 minutes (3 sets): 
Squat Snatch Press (Sots Press)  x 5 reps 
(This is a mobility and strength exercise, but mobility is more important here)
-Pistol with Overhead Hold x 4-5 reps each leg
(hold a PVC overhead while performing the pistol)
-L-Sit from Hang x 30-45 seconds

B) Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
and then…
Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%
and then…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep
Loading per set:
*Set 1 – 85%
*Set 2 – 85-90%
*Set 3 – 90-95%

WOD: For max reps:
-90 seconds of Strict Handstand Push-Ups
-90 seconds of Ring Dips @ 2011
(adhere to the tempo – pause 1 second at the top!)
-90 seconds of Strict Pull-Ups
Rest 90 seconds
-60 seconds of Strict Handstand Push-Ups
-60 seconds of Ring Dips @ 2011
-60 seconds of Strict Pull-Ups
Rest 60 seconds
-30 seconds of Strict Handstand Push-Ups
-30 seconds of Ring Dips @ 2011
-30 seconds of Strict Pull-Ups

Five sets of:
Unsupported Seated Strict Press x 3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Goal is to perform 5% more than last week.

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531