8.12.16 “OLY Week 7”

August 11, 2016

Veda and John!!!

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”
1 Squat Snatch @ 90-95% 1RM

“EMOM 8”
Squat Clean + Split Jerk @ 90-95% 1RM

Note: for both of these EMOM’s you can start at 90% for a few(2-3) sets and work up to 95% for the remainder or you can do all sets at 90% across.

 

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

CORE
4×15-30 V-Ups

ENDURANCE
Run 2 Miles for Time

STRENGTH
Front Squat
On the 2 Minutes
7×1 with Chains or Bands – work up to Heaviest possible

 

 PERFORMANCE & SPORT

A. Long Distance Endurance
Run 2 Miles for Time

B. “EMOM 8”
1 Squat Snatch @ 90-95% 1RM

“EMOM 8”
Squat Clean + Split Jerk @ 90-95% 1RM

Note: for both of these EMOM’s you can start at 90% for a few(2-3) sets and work up to 95% for the remainder or you can do all sets at 90% across.

C. Snatch Pulls
Work up to 3×3 @ 110% or more
Rest :90 seconds

D. Front Squat
On the 2 Minutes
7×1 with Chains or Bands – work up to Heaviest possible-hit a PR if you are feeling it!!!

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