2014-05-22

THURSDAY WORKOUT

Speed / Skill Work 15 Minutes (first 5 minutes are sets with barbell, and working up to your work weight, next 10 minutes are the EMOM below)
2 Positions on Snatch today; keep the load light - moderate (50ish% 1RM Snatch). Your main focus should be on technique, and speed. Commit to getting under the bar, and be confident you will catch it.

Every Minute On the Minute for 10 Minutes:
Rep 1: Mid-thigh Hang Snatch
Rep 2: Just-below-kneecap Hang Snatch

*Drop the bar between reps, and save your grip… it's Skill Work, so focus on technique every.single.rep. All reps are to be caught in the Power position (non-squat). Speed is the word. :-)


Then, the reason you saved your grip…


"DT"

5 Rounds For Time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

**10 Minute Cut-off**

*Use 75% of your 1RM Push Jerk as a reference for scaling, if you aren't able to go RX'd, or you can't get reasonably close to finishing going RX'd. You should get through 3 - 4 rounds at least, so pick your weight accordingly.


Post Workout Extras (if there's time, or on your own):
3 Minutes Total Time:
20 Seconds Front Plank Hold
20 Seconds Left Side Plank Hold
20 Seconds Right Side Plank Hold



14 comments:

Emilie Goldsberry said...

5 reps left in round 4, 95#

Jordan said...

9:39 rxd

Did this WOD last year on 5/22/13 and got 13:27. Huge PR!

Darren said...

3 rounds + 7 cleans @ 135#

Emilie Goldsberry said...

Wow, Jordan! Amazing progress! I hope to be able to look back like that on a workout someday.

Kevin said...

3 rounds + 12 deadlifts @ 135#

Anonymous said...

4 rds plus 13 reps @ 125#

Eric

Sharon said...

3 rds + 6 cleans @ 73#

Carolyn said...

6:35 @ 35#
Ok so I went a little to light

Anonymous said...

4 rds + 14 reps @ 73#

Katherine

John Dunn said...

4 rounds + 1 Push Jerk @ 115#

Susannah Dunn said...

9:16 at 73#. Felt good about this one!

Eldon said...

8:51 rx'd
(@ CF Sarpy Co. SO)

Chris Daniels said...

4 rds +5 @ 135#

Colin McDermott said...

4 1/3 + 3 cleans rxd