Matt!
“Weightlifting Wednesday”
5 sets of:
3 Power Snatch
5 set of :
1 Power Snatch + 1 Squat Snatch
5 sets of:
1 Squat Snatch
Virtual DB
AMRAP 6
10 DB Snatches
10 Sit-ups
Rest 1:00
AMRAP 6
5 DB Snatch + 2 OH Lunges
10 Hollow Rocks
Rest 1:00
AMRAP 6
10 SA Kneeling Strict Press (5/side)
10 SA DB Hang High Pull
10 V-ups
Option A:
Same as class
Option B:
Power Snatch – Hang
Squat Snatch – Hang Power + Overhead Squat
Reps – Increase reps to 5 per set
WOD Guidance
Quick one today! Unbroken Swings and keep moving on box jumps!
Question of the Day
What was the best school gym class activity?
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AMRAP 6
10 db snatches
10 abmat sit-ups
6+2
6 db snatch
2 OH lunges
10 v-ups
4+2
10 single arm kneeling strict press
10 single arm DB pulls
10 v-ups
5
AMRAP 6
10 db snatches (35#)
10 slow mountain climbers
6+18
AMRAP 6
6 db snatch + 2 reverse front rack lunches (35#)
10 shoulder taps
4+3
AMRAP 6
10 single arm kneeling strict press (25#)
10 single arm high hang pull
10 side plank switches
3+28
Tough one today!
Weightlifting Wednesday Rx
#55-#80
Today focused on a couple key points for proper set up to maximize efficiency of upward bar travel : shoulders over bar w/ hips high enough to create tension and retracted scaps. Last 2 lifts felt improvement!
95#-175#
QOD deck hockey
Snatch Work – 75#-145#
Did a variation on Monday’s workout with cals rowing instead of T2B (135# squat cleans).
✔️