8.5.16 OLY Week 6

August 04, 2016

Craig!!!


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 @ 85-90% 1RM

“EMOM 8”
Squat Clean + Split Jerk @ 85-90% 1RM

Note: for both of these EMOM’s you can start at 85% for a few(2-3) sets and work up to 90% 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 Plate Weighted Back Extensions

 

ENDURANCE
5k Row For Time

STRENGTH
Front Squat
On the 2 Minutes
7×7 with Chains or Bands – work up to Heaviest possible
rest :90 Seconds exactly

 

 PERFORMANCE & SPORT

A. Long Interval Endurance
5k Row for time

B. “EMOM 8”
1 Squat Snatch @ 85-90% 1RM

“EMOM 8”
Squat Clean + Split Jerk @ 85-90% 1RM

Note: for both of these EMOM’s you can start at 85% for a few(2-3) sets and work up to 90% for the remainder or you can do all sets at 90% across.

C. Clean Pulls
3×3 Clean Pulls @ 110% or more
Rest :90 seconds exactly

D. Front Squat
On the 2 Minutes
7×7 with Chains or Bands – work up to Heaviest possible
rest :90 Seconds exactly

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