12.17.13 "EMOTM OLY WK1"

December 16, 2013
Leave it all out on the floor!!!

Leave it all out on the floor!!!

 

Go Hard or Go Home!!!

Go Hard or Go Home!!!

FITNESS

EMOTM 10 Minutes
3 Squat Snatches @ 70% 1RM

EMOTM 10 Minutes
3 Squat Cleans + 2 Split Jerk @ 70% 1RM

COMPETITION

OLY
EMOTM 10 Minutes
Snatch Ladder
start at 60% 1RM and add 5-10lbs per round get close to 1RM

Every :90seconds for 15 minutes
Clean and Jerk Ladder
start at 60% 1RM and add 5-10lbs per round get close to 1RM

Strength
7×3 Snatch Grip Shrugs – heaviest
Hold for 3 seconds at top
take off a rack

ENDURANCE
4x500m Row
rest 1:00
keep rounds 2-3secs apart

EXTRA CREDIT

1. 3×20 GHD Situps

Comments

comments

About the Author
  1. Joshua Jordan Reply

    Squat Snatch: #85
    Squat Clean & Split Jerk: #115

  2. Josh.O Reply

    Competition

    OLY
    snatch 135 x 3, 145, 155, 165, 175, 185 (failed 3 attempts got it on the 4th), 195# (5# PR! )
    attempted 200# wasn’t happening today.

    Clean and jerk 135, 155, 165, 175, 185, 195, 205, 215, 225, 235# ( 10#PR clean and jerk + 10# PR jerk)
    Attempted 245 hit the clean but not the jerk (10# pr clean and front squat)

    did the extra strength, not sure what weights i used.

    • scott henriques Reply

      nice job today bro

  3. scott henriques Reply

    metcon 1) emotm 10 / 3 squat snatches @ 70% – 88#
    metcon 2) emotm 10 / 3 squat cleans+2 split jerks @70%- 95#

    strength
    7×3 snatch grip shrugs pause 3 sec.
    115/135/155/175/195/215/235

    endurance
    4x500m row- 1:53/1:47/1:51/1:46

    extra credit 3×20 ghd situps-done

  4. Tommy B Reply

    Squat snatch @85#
    Squat clean @105

  5. Nikki Whalen Reply

    Squat snatch #55
    Squat clean and jerks #75

  6. neon joe Reply

    Squat snatch worked up to 125 went for 130 and failed . Clean and jerk worked up to 195 got the clean but not the jerk. I would like to get 135 snatch and 200 clean and jerk by the new year

  7. Danielle D Reply

    Squat Snatch (45#)
    Squat Clean(65#)

  8. Tyler white Reply

    EMOTM 10 Minutes
    3 Squat Snatches @ 70% 1RM
    ~125~#
    EMOTM 10 Minutes
    3 Squat Cleans + 2 Split Jerk @ 70% 1RM
    ~135~#

    “Strength”
    snatch grip shrug 7×3
    155# 175# 195# 225# 245# 250# 255#

    65~GHD’S

  9. KellyG. Reply

    10 min emotm
    3 Squat snatch 60#
    10 mins emotm
    Squat clean 3 + 2 jerks 75#
    Endurance row 4x500m kept it at 2:01 each time

  10. big joe Reply

    Emom squat snatch 115 was going to go to 125 but no 5’s available. Emom squat CJ 155 don’t forget to split jerk.

  11. Almen Reply

    Squat Snatch 105
    Squat Clean&Jerk 125

  12. jc Reply

    Snatch ladder
    195, missed 205 6 times

    clean and jerk ladder
    275

    row 4×500
    between 1:40-1:45

  13. Adam Reply

    Squat Snatch: #125
    Squat Clean & Split Jerk: #135

    This gets heavy toward the end. Phew!

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