7.1.16 “OLY WEEK 1”

June 30, 2016

2013 Jared!!! Where you at Bro???

SCHEDULE ANNOUNCEMENT FOR FOURTH OF JULY:
“31 HEROES WOD”
8am and 9am classes only!!!

 

FITNESS & LIFESTYLE

Warmup:
Snatch Progressions
2 Rounds
5 Behind the neck Presses
5 Overhead Squats
5 Snatch Balances
5 High Hang Squat Snatches

WEEK 1 OLYMPIC LINEAR PROGRESSION

EMOTM 7
3 Squat Snatches @ 60-65% 1RM

B. EMOTM 7
3 Squat Cleans + 1 Split Jerk @ 60-65% 1RM

 

SIDE NOTE: If you are doing the “Granite Games Qualifier” the coaches will help you set up with it today!!!

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4×10 Good Mornings – work up to a heavy

ENDURANCE
Choose ONE of the following sports: (only perform this once a week)
10 sets
Swim (Th/F/Sa): Repeat :30 on, :30 off until form/pace deteriorates
Bike (Th/F/Sa): Repeat :30 on, :30 off until form/pace deteriorates
Run (Th/F/Sa): Repeat :30 on, :30 off until form/pace deteriorates
Row (Th/F/Sa): Repeat :30 on, :30 off until form/pace deteriorates

&nbsp

 

 

 PERFORMANCE & SPORT

A. “Granite Games Qualifier 16.5”
or
EMOTM 7
3 Squat Snatches @ 60-65% 1RM

B. EMOTM 7
3 Squat Cleans + 1 Split Jerk @ 60-65% 1RM

C. Front Squat
On the 2 Minutes
7×2 with Chains or Bands – work up to Heaviest possible

D. Snatch Pulls
5 Sets on the 2 Minutes
90%, 95%, 100%, 110%, 110%, 110%

Comments

comments

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text