1/15/19

We’re almost half way through PLANK-uary!   *I helped you out with your math again Matt. :)

We’re almost half way through PLANK-uary!

*I helped you out with your math again Matt. :)

Strength: E3MOM for 5 Sets

1 Hang squat clean + 1 squat clean

*Perform a set every 3:00. The athlete may drop the bar after the hang squat clean, before performing the full squat clean. The bar should not be on the ground for more than 0:05.

*The first set should be challenging but allow for a build up for at least the first 3 sets. All sets should be at roughly 80% and above the top weight used for the day.

Part 2: In 10:00 build to 6RM Back squat

1/12/19

Partner WOD:

As a team of 2, complete the following for time:

100 Dumbbell Push Press (50lbs/35lbs), while partner holds a handstand against wall.

75 Dumbbell Squat Cleans (50lbs/35lb), while partner holds a wall squat at parallel

50-50-40-40-30-30-20-20-10-10 Double Unders, while partner holds a Ring Support

*Partners may switch as needed for the first two exercises and partners must alternate sets of Double Unders. Reps may not be accumulated if the static hold is not being held.

*All reps completed before moving on to next exercise **There is a 20:00 CAP on the workout!

1/11/19

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Strength: Snatch

Every 1:30 for 8 sets 1 Power snatch + 1 squat snatch

Notes: Use this session to work up to heavy loads on the snatch as well as to help build skill and prep for the conditioning element. The first 3-4 sets should be moderate in load and allow for sound mechanics. Decrease load on any set if technique degrades.

WOD: 21 - 15 - 9

Overhead squat (135lbs/95lbs)

Box jumps (30"/24")

Intended Stimulus: The load should allow for the round of 21 to be complete in 2 sets or less. The box jump height should be challenging but allow for consistency on each round. Faster athletes will be under approximately 5:00 and no athlete should go beyond 10:00.