7.15.16 “OLY Week 3”

July 14, 2016

KP and Russelmania 2013!!!

FITNESS & LIFESTYLE

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

“EMOM 8”
2 Squat Snatches @ 70-75% 1RM

“EMOM 8”
2 Squat Cleans + 1 Split Jerk @ 70-75% 1RM

Note: for both of these EMOM’s you can start at 70% for a few(2-3) sets and work up to 75% for the remainder or you can do all sets at 75% across.
 

EXTRA CREDIT
(Choose one of these extra credit options if you need work in this area)
CORE
4×20 GHDSU

ENDURANCE
Long Interval
4-6 rounds
Choose ONE of the following sports:
Swim (Th,F,Sa): Repeat 4:00 on, 2:00 off until form/pace deteriorates
Bike (Th,F,Sa): Repeat 4:00 on, 2:00 off, use a long hill if you’ve got one, until form/pace deteriorates
Run (Th,F,Sa): Repeat 4:00 on, 2:00 off, use a long hill if you’ve got one, until form/pace deteriorates
Row (Th,F,Sa): Repeat 4:00 on, 2:00 off until form/pace deteriorates

STRENGTH
Front Squat
On the 2 Minutes
7×4 with Chains or Bands – work up to Heaviest possible

 

PERFORMANCE & SPORT

A. Long Interval Endurance
5 Sets of Row or Run or ASSAULT
Repeat 4 Minutes on, 2 minutes off

B. EMOTM 8
2 Squat Snatches @ 75% 1RM

C. EMOTM 8
2 Squat Cleans + 1 Split Jerk @ 75% 1RM

D. Front Squat
On the 2 Minutes
7×4 with Chains or Bands – work up to Heaviest possible

E. FLAT-FOOTED Snatch Pulls
5 Sets of 3 on the 2 Minutes
3 second concentric to the knees – then finish the pull – 3 second eccentric – reset each rep

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