1.7.13 "EMOTM OLY WK 4"

January 06, 2014

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FITNESS

EMOTM 10 Minutes
1 Squat Snatch at 85%

EMOTM 10 Minutes
1 Squat Clean + 1 Split Jerk @ 85%

COMPETITION

OLY
Snatch
EVERY :90seconds for 12 Minutes
3×1@80%
2×1@85%
2×1@90%
Then
1 rep every :30secs for 4mins at 70%

Clean and Jerk
EVERY :90seconds for 12 Minutes
3×1@80%
2×1@85%
2×1@90%
Then
1 rep every :30secs for 4mins at 70%

Strength
EVERY 2 Minutes for 10 Minutes
HBBS
1×8 @ 70%
2×5 @ 80%
2×3 @ 85%

ENDURANCE
5 Minutes Max Burpees to Target
At least 6 inches above Max reach

EXTRA CREDIT

Foam Roll Lats
Lax Ball Pecs

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Comments

comments

About the Author
  1. Joshua Jordan Reply

    Squat Snatch: #105
    Squat Clean + Split Jerk: #185
    5min Burpees To Target: 50

  2. Jim D Reply

    85/105 … after 2 weeks off personal intensity levels fell faster than a led balloon from the sky

  3. scott henriques Reply

    lacrosse ball/foam roller- was my wod today
    shoulders needed a break today
    did the squat cycle
    70%-160
    80%190
    85%205
    endurance
    5 min burpees to target amrap
    74

  4. Almen Reply

    Squat Snatch- Hashtag 130
    Squat C&J- Hashtag 165
    Endurance- ???

  5. Big Sexy Reply

    Snatch
    EVERY :90seconds for 12 Minutes
    3×1@80% – 155#
    2×1@85% – 165#
    2×1@90% – 175#
    Then
    1 rep every :30secs for 4mins at 70% – 145#

    Clean and Jerk
    EVERY :90seconds for 12 Minutes
    3×1@80% -195#
    2×1@85% – 210#
    2×1@90% – 225#
    Then
    1 rep every :30secs for 4mins at 70% – 185#

    Strength
    EVERY 2 Minutes for 10 Minutes
    HBBS
    1×8 @ 70% -240#
    2×5 @ 80% – 270#
    2×3 @ 85% – 285#

    ENDURANCE
    5 Minutes Max Burpees to Target – 80 burpees

  6. neon joe Reply

    Squat snatch 100#105#115# 4min@90#. Clean and jerk 150#160#170# 4 min @135#. Hobbs 205#230#245#. Burpees to target 5min.68 total

  7. Tyler white Reply

    ~Snatch- Every 90sec for 12 mins
    3×1@80%=150
    2×1@85%=155
    2×1@90%=165
    Followed by 1 rep every 30sec @70%=135#

    ~clean &jerk~. Every 90 sec for 12 mins
    3×1@80%=175
    2×1@85%=185
    2×1@90%=205
    Followed by 1 rep every 30sec for 4 mins @70%=155#

    “Burpees ” 5 min
    65 reps

    Push-ups=300
    Strict pull-ups-50
    Sit-ups=200
    GHD’s=50

    150 double unders

  8. Jeff Reply

    Snatch #105
    Clean and Jerk #135
    5 min Burpees to target #72
    HBBS
    8 x 70% #195
    5 x 80% # 220
    3 x 85% #235
    5 x 80% #220
    8 x 70% #195

    Working on Double Unders

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