Daily Archives: 04/14/2017

Saturday 4.15.17

Open Gym from 8:00 am – 10:00 am
Free Workout at 9:00 am

YouTube Preview Image

Competitor
*Week 2 – Day 4/6*

Olympic.
A. E:90 x 5 sets
2 Hi-Hang Squat Snatch (hip) @ 75-80% of 1RM Snatch
*Hip opening emphasis, speed under bar, positioning, technique work

B. Snatch Pull on Riser – 5×5 – 75%

Strength I.
EMOM x 3
Min 1 – 12 Deadlifts – 55%
Min 2 – 10 Deadlifts – 60%
Min 3 – 8 Deadlifts – 65%

Strength.
A. E2MOM x 6 sets
Back Squat – 5 x 8 @ 60%, 1 x 3 @ 75%

B1. Double Kettlebell Single Leg RDL – AHAP – 3×10
Rest 1 minute
B2. Dumbbell Front Rack Step-up to box – AHAP – 3×10
Rest 2 minutes

Skill.
EMOM x see below for equation and options*
Strict Pullup or Strict Muscle-ups x lowest number from last Tuesday

*Equation for EMOM = Total reps from last Tuesday + 5 reps/lowest # from last Tuesday = Total Time for EMOM. For example, if you completed a total of 9 reps over all 5 sets you’ll add 5 reps then divide that number by the lowest number of reps performed, for this example 2 reps (lowest number). The equation = 9 + 5 = 14 divided by 2 = 7 minutes. You’ll perform the following:
EMOM x 7
2 Strict Pullups or Muscle-ups or Seated Strict Pullups w/feet on a box

or

*If you did not perform this last Tuesday you’ll do the following:
EMOM x 5
Max UB set of Strict Pullups or Strict Muscle-ups
Score = total reps completed (you’ll need to know this number for our progressive skill work in the next 8 weeks)

Odd Object.
EMOM x 10
1 Axle-Bar Clean – see video below
*Build in weight over 10 sets

Axle-bar Clean:
YouTube Preview Image

Posted in | Leave a comment

Class Links

LogWod Sign up for a class

Calendar

April 2017
S M T W T F S
« Mar    
 1
2345678
9101112131415
16171819202122
23242526272829
30  

Class Links

Sign up for a class LogWod CFOpen