The Snatch Run
Overhead Squat for reps:
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5 reps @ 85%
Accessory :
3 x 5 ea Seated Z-Press (build)
3 x 5 GHD Back Extensions (5 s hold)
Diddly Squat
De-load week and we tight and deep in the hole, with a massive focus on control in the bottom of the overhead squat. Today is all about the snatch and the squat snatch. As the loads increase the margin for error decreases so accuracy to all important. A goal is to achieve no missed lifts so set up time and power delivery must be on point.
STRENGTH
Overhead Squat
5 @ 40%
5 @ 50%
5 @ 60%
Accessory :
3 x 5/5 SA DB Z-Press
3 x 10 BB Good mornings (40-50% of 1 RM OHS)
WOD
” Diddly Squat “
21 Squat Snatch (42.5/30)
15 Squat Snatch (50/35)
9 Squat Snatch (60/40)
CAP 10 minutes
Heavy Hill Helen
Heavy Bench Presses then a sinister spin on the classic benchmark ‘Helen’.
STRENGTH
Bench Press
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1* rep @ 95%
*AMRAP
Accessory :
3 x 8 ea SA KB Row
3 x 15 Banded OH Tricep Extension
WOD
” Heavy Hill Helen ”
3 Rounds
Run 400 m
21 KBS (32/24)
12 C2B Pull Up
CAP 18
Quittin’ Time
Week 2 of our gymnastics capacity building. Then a long interval piece with equal parts work and rest. Only with progressively heavier barbells and challenging burpee combinations. Lets Get This!
GYMNASTICS
5 Rounds
Max Unbroken Strict Pull Up
1:00 Rest
Max Unbroken HSPU
1:00 REST
WOD
” Quittin’ Time ”
AMRAP 5:
Buy-In: 30/21 Calorie Assault Bike
Max Rounds With Time Remaining:
12 Deadlifts (100/70)
12 Barbell Facing Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/21 Calorie Assault Bike
Max Rounds With Time Remaining:
8 Deadlifts (120/80)
8 Burpee Box Jumps (60/50 cm)
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/21 Calorie Assault Bike
Max Rounds With Time Remaining:
4 Deadlifts (140/90)
4 Burpee Box Jump Overs (60/50 cm)
Top Shelf
Week 3 of our OHS cycle and we get after that heavy single again. The conditioning piece is a pulsating AMRAP that requires a good strategy going in. Combinations of tight fast singles, and smaller sets with short rest periods will help avoiding the red line. Check your scores from early in the year and measure your progress..And don’t forget to pencil in our annual In-House mixed pairs comp scheduled for Saturday September 4th!
STRENGTH
Overhead Squat
5 reps @ 75%
3 reps @ 85%
1* rep @ 95%
*AMRAP
Accessory :
3 x 5 ea Seated Z-Press (build)
3 x 10 BB Good mornings (across)
WOD
” Top Shelf ”
AMRAP 15:
21 Wallballs
12 Power Snatches (42.5/30)
15 Toes to Bar
12 Overhead Squats (42.5/30)