O-Lift-
Snatch Segment Pull 3x5 50% http://www.catalystathletics.com/exercises/exercise.php?exerciseID=315
Snatch Shrug 4x5 100% http://www.catalystathletics.com/exercises/exercise.php?exerciseID=92
Snatch 65% x2 ,70%x2, 75%x2 80%x1 85%x1 90%x1, then max for day
Strength- Snatch Sots Press 4x5(use whatever weight you can handle it may even be pvc pipe but at least try for empty barbell
Wod #1
Conditioning (pain threshold)
5 rounds for total time of:
Run 200m
9 UB Hang Squat Cleans @ 155/105#
6 Push Jerks @ 155/105#
*Rest 2 minutes between each round.
AP- 5 sets of UB muscle ups, those without MU please work band progressions
segment pull 65lbs
ReplyDeletesnatch shrug 115lbs
snatch amx for day 115lbs
snatch sots press pvc pipe (failed with both empty barbells)
wod 1 RXed 22:35
segment pull 95lbs
ReplyDeletesnatch shrug 165lbs
snatch amx for day 165lbs
snatch sots press struggled through the first 2 sets with the empty bar bell but final 3 got through the 4 reps with 45 lb bar bell
wod 1 scaled to 135lbs 21:20 (8 mins not subtracted) - got through 3 rounds UB, Rd 4 and 5 6/3
Did not get to MUs
ReplyDeleteTesting....again. Ugh, why do I have so many problems with this website :o(
ReplyDeleteSnatch seg pull @ 45 lbs
ReplyDeleteSnatch shrug @ 90 lbs
Worked on snatch up to 80 lbs, but stopped due to shoulder issues
Snatch sots first set PVC, rest with 30 lbs
WOD 1 21:13 @ 80 lbs
Yeah, and it works from my work computer now too....finally, no more typing on the cell phone thank goodness!!!
snatch work off box up to 185
ReplyDelete185 snatch off ground
Did a few snatch sots
WOD 5 rds, avg about 1:25 per round
* shoulders smoked
Segment pull 65#
ReplyDeleteSnatch Shrug 100#
Snatch amx for day- only got up to 85#- practices a lot with lower weight for form.
Snatch sots 45#
Wod - Started with 95# for 2 rounds and dropped to 85# around 2 mins per round