WOD and WEEKLY PREVIEW: Monday, October 6, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min)

(C) Snatch Drills (5 min)

(D) Snatch (18 min)

  • 1x2 @ 50%
  • 1x2 @ 60%
  • 1x2 @ 70%
  • 3x2 @ 80%
  • 1x2 @ 85%
  • 1x2 @ 80%

(E) Snatch Complex (12 min)

3 Sets of:

2 Overhead Squats at 90-100% of 1RM Snatch + 10 Back Squats

(F) 5 Min AMRAP of

  • 6 Sumo Deadlifts 225/165
  • 10 Lateral Burpee Jumps

Body Building (Do upstairs after class)

  1. Bicycle Squats 45-75 Pounds: For 4 Min do continuous squats without stopping and without locking out at the top, keeping the quads loaded the entire time, then rest 2 minutes ... if you're loading the hamstrings and posterior chain, you're doing it wrong. Keep your chest high, knees tracking over toes.
  2. Good Mornings 45-75 Pounds: for 3 Minutes do continous good mornings, loading posterior chain making sure to lock out hips and finish with tight glutes
  3. Single Leg Leg-Extensions, 5 Sets of: Max Rep Non-Dominant Leg, then match w/dominant leg @ medium-light to medium weight

Quarter 4 Week 2