September 13, 2018

3 Giant Sets, not for time:

  1. 8-16 Dumbbell Box Step-Ups (6 each side) Focus on the lead leg not the push, don’t swing DB, step down with soft Knee

  2. 15-25 GHD Sit-Ups (if not doing these on a regular basis be spoted at do 6-10 or do 20-30 abmat sit ups

  3. 8-12 Sumo Deadlifts ----Feet twice as wide as squat stance, nearly vertical shins, hands 6-12” apart, shoulder stacked on bar at starting position

  4. 15-25 Seated Banded Rows –overhand grip, row to bottom of rib cage, stay tall avoid rounded shoulders, avoid midsection arching

  5. Rest 2:00 between rounds.

 Athlete’s choice to build in weight or stay across after the first round.

September 12, 2018

STRENGTH/SKILL

Snatch Drills

  • Snatch Grip Strict Press – 5 Sets of 3 Repetitions, build to heavy

  • Snatch Grip Sotts Press – 5 Sets of 3 Repetitions, build to heavy

WOD

8 Sets of the Complex: Pausing Snatch Pull + Snatch + Overhead Squat

  •  Set 1 & 2 @ 50% -----Base # of the lower of your Snatch or OVHS

  • Sets 3 & 4 @ 55%

  • Sets 5 & 6 @ 60%

  • Sets 7 & 8 @ 65%