• Tuesday 18 February 2014

    Strength and Technique

     

    Push Jerk Progressions and Practice

    10 Mins Establish 1rm Push Jerk

     

    WOD

     

    Death by Squat Clean Complex + Push Jerk (15mins working time)

     

    Minute one: 1 Squat Clean and 1 Hang Squat Clean + 1 Push Jerk (60/40kg)

    Minute two: 1 Squat Clean and 1 Hang Squat Clean + 2 Push Jerks (60/40kg)

    Minute three: 1 Squat Clean and 1 Hang Squat Clean + 3 Push Jerks (60/40kg)

    Minute four: 1 Squat Clean and 1 Hang Squat Clean + 4 Push Jerks (60/40kg)

    And so on…….

    If you fail,restart from half of your previously completed round. Work for the full 15mins

     

    4
  • Monday 17 February 2014

    Strength and Technique

     

    Snatch Complex

    EMOM 10:

    • 1 Snatch Deadlift
    • 1 Hang Power Snatch
    • 1 Snatch
    • 1 OH Squat

     

    WOD

     

    In teams of 2 (randomly picked)

    Alternating (1 min each)

    • 2 mins Max Rep Box Jumps
    • 2 mins Max Rep Push Ups
    • 2 mins Max Rep Goblet Squats
    • 2 mins Max Rep KB Swings
    • 2 mins Max Rep Push Press (35/20)
    • 2 mins Max Rep Power Cleans (35/20)
    • 2 mins Max Rep Burpees
    2
  • Friday 14 February 2014

    Strength and Technique

     

    10 mins Squat Clean and Jerk practice

    10 mins establish 1RM Squat Clean and Jerk

     

    WOD

     

    “Open WOD 11.3”

     

    Complete as many reps as possible in 5 minutes of:

    Squat Clean and Jerk (75/50kg)

    2
  • Thursday 13 February 2014

    Strength and Technique

     

    Tabata Ring holds

    Tabata Hollow Rocks

     

    Then immediately after – 40 Plate cross overs (20/10kg)

     

    WOD

     

    15 – 10 – 5 – 10 – 15

    • Deadlift (102/70kg)
    • HSPU (scale with strict presses/push presses)
    0
  • Wednesday 12 February 2014

    Strength and Technique

     

    Snatch Clinic

     

    WOD

     

    “Open WOD 12.2”

    Complete as many Reps as Possible in 10 mins of

     

    30 – Snatches @ 35/20kg

    30 – Snatches @ 62/35kg

    30 – Snatches @ 75/45kg

    Max rep @ 95/55kg

     

    *** Scale accordingly. Aim to get into the 3rd round at least.

    3