Daily Archives: 04/16/2017

Monday 4.17.17

Olympic.
E:90 x 5 sets
2-Position Pause Squat Snatches (hi-hang, hang) @ 75-80% of 1RM Snatch
*Pause for 3 seconds at each position. Hip opening emphasis, speed under bar, positioning, technique work

Conditioning.
For Time
75 Wallballs 20/14 – 14/10
500m Run
25 Power Snatch 40-45% 1RM Snatch
*12 min cap

Weakness Work.
Choose ONE based on what you need to work on most:
Option #1 (Strength)
E2MOM x 5 Sets
Back Squat
4 x 8 @ 65%
1 x 3 @ 80%

Option #2 (Gymnastics)
EMOM x (add 2 minutes from from last Friday, April 14th)
Strict HSPU or Pike HSPU to a deficit x (same number of reps from last week)
Note-no kipping

or if last Friday, April 14th was your base-line test, see below for equation:

EMOM x see below for equation*
Strict HSPU or Pike HSPU to a deficit
Note-no kipping

*Equation for EMOM = Use numbers from Friday, April 14th. Example: Total reps + 5 reps divided by lowest # = 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 HSPU or Pike HSPU to a deficit – See video

YouTube Preview Image

Competitor
*Week 3 – Day 1*

Strength.
A. E2MOM x 5 Sets
Back Squat
4 x 8 @ 65%
1 x 3 @ 80%

B1. Glute Ham Raise – 3×14 (Use weight if possible)
Rest 1 min
B2. Negative DB Incline Bench Press – 4 x 8 AHAP
*3 second hold at top, 3 second descent
Rest 2 min

Olympic.
E:90 x 5 sets
2-Position Pause Squat Snatches (hi-hang, hang) @ 75-80% of 1RM Snatch
*Pause for 3 seconds at each position. Hip opening emphasis, speed under bar, positioning, technique work

Conditioning.
For Time
75 Wallballs 20/14lbs
500m Run
25 Power Snatch 40-45% 1RM Snatch
*12 min cap

Skill.
EMOM x (add 2 minutes from from last Friday, April 14th)
Strict HSPU or Pike HSPU to a deficit x (same number of reps from last week)
Note-no kipping

or if last Friday, April 14th was your base-line test, see below for equation:

EMOM x see below for equation*
Strict HSPU or Pike HSPU to a deficit
Note-no kipping

*Equation for EMOM = Use numbers from Friday, April 14th. Example: Total reps + 5 reps divided by lowest # = 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 HSPU or Pike HSPU to a deficit – See video
YouTube Preview Image

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