Author: Jade

WOD: 1) Power Snatch: 5 x 1 @ 80% of 1RM Power Snatch Rest 90 seconds between your lifts. Warm-up with as many sets as you need to. Make sure your percentage is based off of your Max Power Snatch. 2) Power Clean and Push Jerk: 5 x 1 @ 80 of either 1RM Power Clean or Push Jerk For this use whichever of the two movements you have a lower max on. Warm-up as needed. Upon starting rest no more than 90 seconds between sets. 3) AQAP: 1000m Row 30 Ring Dips 10 Hang Power Cleans 225/155 Extra Work: 4) Front Rack Barbell Lunges: 3 x 6/side Heavier than last time. Rest 90 seconds between sets. 5) Weight Hip Extensions: 3 x 15 Heavier than last time. Rest 90 seconds between sets. httpv://www.youtube.com/watch?v=_1LTTPXw3lg For results post weight of each of your Power Snatches and Power Clean and…

WOD: 1) Back Squat: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80% 2) Front Squat: 5 @ 60%, 3 x 5 @ 70% Warm-up appropriately for the Back Squats. Upon starting your work sets, rest no more than 90 seconds between sets. This includes the transition from Back Squat to Front Squat. Your body will be plenty warm so rest only 90 seconds on that transition as well. 3) “Hops” – 7 minute AMRAP: 7 Burpee Lateral Bar Hops 9 Power Snatch 95/65 11 Overhead Squats 95/65 For those that competed on Saturday you will do a 7 minute AMRAP of: 7 Power Cleans 95/65, 9 Front Squats 95/65, 11 Shoulder-to-Overhead 95/65 Extra Work: 4) Run: 4 x 400m These should all be max effort runs. Rest 2 minutes between each one. Record time of each run. 5) GHD Sit-ups: 3 x 20…

WOD: 1) Squat Clean and Jerk: 3 x 1 @ 75% of 1RM Warm-up as deemed fit. Upon starting rest no more than 90 seconds between sets. 2) Clean Pulls: 3 x 3 @ 90% of 1RM Clean Rest no more than 90 seconds between sets. Focus on tight torso positioning to the knee and being explosive as the bar breaks the knee. 3) Clean Deadlifts: 3 x 3 @ 100% of 1RM Clean Rest no more than 90 seconds between sets.  As these are ligther than your normal Deadlifts we want you working with a double overhand grip as we are trying to develop your Clean power. Focus on your start position and maintaining that position, the Clean start position and your traditional Deadlift position are very similar but there are slight differences. 4)“Hold On” – 21-15-9 – AQAP: Deadlifts 225/155 Toes-to-bar Kettlebell Swings 53/35 Fastest…

WOD: 1) Deadlift: 5 @ 70%, 5 @ 75%, 3 @ 80%, 3 @ 85%, Max Reps @ 90% Warm-up as deemed fit. Upon starting your work sets rest no more than 2 minutes between sets. For the first 4 sets we would like to see you set the bar dead on the floor each rep. For your Max Reps set the reps should be touch and go, if you need to pause, you must pause in the top position. Go for as many safe reps as possible, don’t hurt your back. 2) 3 rounds AQAP: 15 Hang Power Snatch 95/65 30 Shoulder-to-Overhead 95/65 httpv://www.youtube.com/watch?v=y38yQQL5uZA A bit of a bro session, but a good watch Extra Work: 3) Toes-to-bar: 3 sets for Max Reps Rest 2 minutes between sets. Go as long as you can kip. Once you break your kip drop off the bar. If…

WOD: 1) Bench Press: 5 @ 65%, 5 @ 70%, 3 @ 75%, 3 @ 80%, Max Reps @ 85% Warm-up as needed to get to your working sets. Upon starting your working sets rest no more than 2 minutes between sets. On your final set go for Max Reps, once you max out, have a spotter help you through 3 assisted reps, then your set is done. On your assisted reps work to lower the bar as slowly as possible and have your spotter help you on the way back up. 2) 4 rounds AQAP: 10 Chest-to-bar Pull-ups 15 Kettlebell Swings 70/53  20 Alternating Overhead Lunges 45/25 httpv://www.youtube.com/watch?v=QrigE0M7j4o For those that are still working on a kipping pul-up I think this is a great drill to help you, can be done with the band as well 3) Weighted Back Extension: 3 x 15 Weight these by holding…