12.16.16 “Oly EMOM week 5”

December 15, 2016
IMG_6386

IT’S A BOY!!! So happy to be expecting another addition to our wonderful family!

FITNESS & LIFESTYLE
WARM UP
Snatch Progressions
1. Snatch Grip Behind the Neck Strict Press 1×10
2. OHS 1×10
3. Snatch Drops 1×10
then
4. Tall Snatch Pull unders 1×10

OLY
EMOM 5 Minutes
1 Squat Snatch at 90% 1RM

EMOM 5 Minutes
1 Squat Clean + Jerks @90% 1RM

CASHOUT
Every 2 Minutes for 10 minutes
5×5
Pause Front Squats – 3 second pause

 

SPORT & PERFORMANCE
A. ENDURANCE
For Time:
1 Mile Run
1000m Row
100 Double Unders

B. OLY
1, EMOM 5 Minutes
1 Squat Snatch at 90% 1RM

2, EMOM 5 Minutes
1 Squat Clean + Jerks @90% 1RM

C. STRENGTH
Every 2 Minutes for 10 minutes
5×5
Pause Front Squats – 3 second pause

Comments

comments

About the Author
  1. Willhuntforfood Reply

    Team rac
    Team Filthy Fifty
    50 Box Jumps (24,20)
    50 Pullups
    50 Kettlebell Swings (53,35)
    50 Cals on stair
    50 Toe 2 Bars
    50 Push Press (75,55)
    50 Hollow Rockers
    50 Wallballs (20,14)
    50 Partner Burpees
    50 Double Unders-Each Partner
    50 HSPU

    Tim Pete 20:13
    Andy joe 22:12

Leave a Reply

*

captcha

Please enter the CAPTCHA text