7.8.16 “OLY WEEK 2”

July 07, 2016

Sherri 2013!!!

FITNESS & LIFESTYLE

Warmup: Snatch Progressions
2 Rounds
5 Strict Muscle Snatches (no legs)
5 Behind the neck Presses
5 Overhead Squats
5 Snatch Balances
5 High Hang Squat Snatches
Rest as needed

“EMOM 8”
2 Squat Snatches @ 65-70% 1RM

“EMOM 8”
2 Squat Clean + 1 Split Jerk @ 65-70% 1RM

Note: for both of these EMOM’s you can start at 65% for a few(2-3) sets and work up to 70% for the remainder or you can do all sets at 70% across.

 

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

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

STRENGTH
Front Squat
On the 2 Minutes
7×3 with Chains or Bands – work up to Heaviest possible

ENDURANCE
Choose ONE of the following sports: (only perform this once a week)
4-6 Rounds
Swim (Th/F/Sa): Repeat 6 Minutes on, 3 minutes off until form/pace deteriorates
Bike (Th/F/Sa): Repeat 6 Minutes on, 3 minutes off until form/pace deteriorates
Run (Th/F/Sa): Repeat 6 Minutes on, 3 minutes off until form/pace deteriorates
Row (Th/F/Sa): Repeat 6 Minutes on, 3 minutes off until form/pace deteriorates

 

PERFORMANCE & SPORT
A. Long Interval Endurance
USE AN ELEVATION OR GAS MASK IF YOU HAVE ONE
4 Sets of Rowing for Calories
6 Minutes on, 3 minutes off

B. EMOM 8
2 Squat Snatches @ 65-70% 1RM

C. EMOM 8
2 Squat Clean + Split Jerks @ 65-70% 1RM

D. Front Squat
On the 2 Minutes
7×3 with Chains or Bands – work up to Heaviest possible

E. Snatch Grip Deadlifts
3 second concentric and 3 second eccentric – use straps
5×3 Sets on the 2 Minutes
90%, 95%, 100%, 110%, 110%, 110%

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