Strength:
Weighted Strict Pull-ups - You will have 10 minutes to accumulate 20 reps. However, each set should be between 3 - 5 reps, over 4 - 6 sets. You may move up or down in weight/resistance, but try to stay between 3 - 5 reps.
Then...
3 Rounds For Time:
30 Alt. Dumbbell Power Snatch (70/50)
30 Alt. Pistols
Run 400m
**20 Minute Cut-off**
*You may scale Up OR Down for the Dumbbell Snatch, depending upon your abilities. Pistol to a box, or use a plate under your heel, or held in front of you, but challenge yourself to make it harder than the last time you did them. The weather should be cooler, so RUN FAST!!!
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label DB Snatch. Show all posts
Showing posts with label DB Snatch. Show all posts
2014-07-14
2013-12-19
THURSDAY WORKOUT
Triple Thursday guys. Come in and hit these three short little gassers… one after the other, of course. :-)
Workout #1
For Time:
60 Weighted Burpees (45# Plate/25# Plate)
**10 Minute Cut-off**
Workout #2
3 Rounds For Time:
20 Kettlebell Swings (70/53)
15 Chest2Bar Pull-ups
**10 Minute Cut-off**
Workout #3
For Time:
30 Dumbbell Snatch Alternating(70/100)<--we will select your weight for this.
**10 Minute Cut-off**
*** GAMES ATHLETES... WE WOULD LIKE YOU TO DO A 63#/95# (Use 60% of your best snatch max, if scaling) POWER SNATCH FOR WOD #3 FOR 45 REPS INSTEAD OF USING A DB... REALLY WORK ON UNBROKEN, EFFICIENT REPS...
*** GAMES ATHLETES... WE WOULD LIKE YOU TO DO A 63#/95# (Use 60% of your best snatch max, if scaling) POWER SNATCH FOR WOD #3 FOR 45 REPS INSTEAD OF USING A DB... REALLY WORK ON UNBROKEN, EFFICIENT REPS...
*If you're scaling anything today, scale the weight FIRST. Only scale the reps if you absolutely cannot finish the workout. You should be able to finish each one of these in under the cut-off, if you scale properly. That way you will get a quick rest before starting the next workout. Come in… get sweaty!!!
2011-11-02
WEDNESDAY WORKOUT
POWER:
3EA, 3EA, 3EA, 3EA, 3EA
* DB Must Start & Return To The Floor Between Your Feet Every Rep... Looking For The Heaviest DB Load You Can Move By The Final Set... You Will Have 20 Minutes To Find It
WORKOUT:
Deadlift (185#/275#)(OR 70-80% Of Your Best One Rep Max Right Now)
Box Jumps (24"/30")
21-15-9
* 12 Minute Cutoff For This Workout *
As Always Remember To Scale Accordingly... We Are Looking To Keep The Stimulus Effect From The Original Workout The Same Even If You're Not Close To The Prescribed Weight... Which Means This Deadlift Needs To Be Heavier Than You Typically Use In Most Workouts & The Box Jump Needs To Be Higher Than You Typically Jump... Also If This High Of A Rep Range Is Unmanageable For You Right Now Scale The Reps To 15-12-9, But Only If Absolutely Necessary...
3EA, 3EA, 3EA, 3EA, 3EA
* DB Must Start & Return To The Floor Between Your Feet Every Rep... Looking For The Heaviest DB Load You Can Move By The Final Set... You Will Have 20 Minutes To Find It
WORKOUT:
Deadlift (185#/275#)(OR 70-80% Of Your Best One Rep Max Right Now)
Box Jumps (24"/30")
21-15-9
* 12 Minute Cutoff For This Workout *
As Always Remember To Scale Accordingly... We Are Looking To Keep The Stimulus Effect From The Original Workout The Same Even If You're Not Close To The Prescribed Weight... Which Means This Deadlift Needs To Be Heavier Than You Typically Use In Most Workouts & The Box Jump Needs To Be Higher Than You Typically Jump... Also If This High Of A Rep Range Is Unmanageable For You Right Now Scale The Reps To 15-12-9, But Only If Absolutely Necessary...
2011-02-23
WEDNESDAY WORKOUT
WORKOUT:
Single Arm DB Snatch (Each Arm)(Starting from the floor every rep)
Jumping Muscle Up (Pick a challenging height for the reps prescribed)
RD 1 - 9EA Arm / 18 Muscle Ups
RD 2 - 7EA Arm / 14 Muscle Ups
RD 3 - 5EA Arm / 10 Muscle Ups
** Rx'd Dumbbell Weight is 65# for Men / 50# for Women
AFTER COMPLETION OF THE WORKOUT... REST EXACTLY 4 MINUTES THEN...
Every 4 Minutes Complete A 400m Run (1 Lap Outside or 2 Laps in the Gym)
3 ROUNDS
** Keep your run times CONSISTENT WITH AS LITTLE DIFFERENCE BETWEEN ROUNDS AS POSSIBLE and STAY ON THE CLOCK
Post Your Weight Used and Workout Time Along With Each 400m Run Time to Comments
Single Arm DB Snatch (Each Arm)(Starting from the floor every rep)
Jumping Muscle Up (Pick a challenging height for the reps prescribed)
RD 1 - 9EA Arm / 18 Muscle Ups
RD 2 - 7EA Arm / 14 Muscle Ups
RD 3 - 5EA Arm / 10 Muscle Ups
** Rx'd Dumbbell Weight is 65# for Men / 50# for Women
AFTER COMPLETION OF THE WORKOUT... REST EXACTLY 4 MINUTES THEN...
Every 4 Minutes Complete A 400m Run (1 Lap Outside or 2 Laps in the Gym)
3 ROUNDS
** Keep your run times CONSISTENT WITH AS LITTLE DIFFERENCE BETWEEN ROUNDS AS POSSIBLE and STAY ON THE CLOCK
Post Your Weight Used and Workout Time Along With Each 400m Run Time to Comments
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