1.14.14 " EMOTM OLY WK 4"

January 13, 2014
Lisa lisa!!!

Lisa lisa!!!

 

HERCULES!

HERCULES!

FITNESS

EMOTM 10 Minutes
1 Squat Snatch at 90%

EMOTM 10 Minutes
1 Squat Clean + 1 Split Jerk @ 90%

COMPETITION

OLY
Snatch
EVERY :90seconds for 12 Minutes
3×1@85%
2×1@90%
2×1@95%
Then
1 rep every :30secs for 4mins at 70%

Clean (no jerk)
EVERY :90seconds for 12 Minutes
3×1@85%
2×1@90%
2×1@95%
Then
1 rep every :30secs for 4mins at 70%

Strength
EVERY 2 Minutes for 10 Minutes
HBBS
1×8 @ 72%
2×5 @ 82%
2×3 @ 87%

ENDURANCE
EMOTM
10 Rounds
15 Burpees
If you can not complete all 10 rounds then your score is how many rounds completed

EXTRA CREDIT

5 Minute Pigeon Stretch each side

Comments

comments

About the Author
  1. Joshua Jordan Reply

    1 Squat Snatch at 90%: #105

    1 Squat Clean + 1 Split Jerk @ 90%: #195

  2. Adam Reply

    Squat Snatch: 160#

    Squat Clean + 1 Split Jerk: 175#

    • Big joe Reply

      Nice work Adam

  3. Almen Reply

    Squat Snatch- 135
    Squat Clean&J- 175
    Endurance- ✔️

  4. Don E Reply

    Squat Snatch- 65
    Squat Clean & J- 135

  5. Big joe Reply

    155 squat snatch 205 clean and jerk need to learn what to do with my hands when I get out of the hole.

  6. Jeff Reply

    “EMOTM OLY wk 4)

    Squat Snatch 90% #110

    Clean and Split Jerk 90% #150

    Endurance
    15 Burpees each for 10 Rds

Leave a Reply

*

captcha

Please enter the CAPTCHA text