Snatch

10 min. Snatch Technique and Prep
10 min. to do...3 sets of this Complex:
3 Snatch Grip Push Press-3 Overhead Squats
10 min. MWOD. Hips

Matt:
62,3kg-66,3kg-70,3kg

Deload..UNLOAD!!

MWODs and Good Prep always before and after!!

09/4
30 minutes as many sets possible:
 2 Reps Hang Snatch and 3 Reps Snatch 3 Pause Deadlift
Rest as needed, alternate the two, Snatch Deadlift always heavier
Load was determined by form....weight climbing.
End Weights:
Hang Snatch: 50,3kg
Sn. DL:56,3 kg

10/04
8 Rds (Tabata Mix-Up) Post Lowest Round
20 sec on 10 sec. off KB Sumo Deadlift High Pull @24kg (Matt-13)
20 sec on 10 sec. off Double Unders (Matt-24)

5-3-1 Weighted Pull-Ups(ledge) 10kg-15kg-30kg
5-3-1 Shoulder Press 54,3kg-64,3kg-70,3kg


8 Rds (Tabata Mix-Up) Post Lowest Round
20 sec on 10 sec. off Forward Roll (Matt-4)
20 sec on 10 sec. off V-Up (Matt-7)

Front Squat Fight For The Finish 2

Pre:
Clean Quad Stretch Complex (TechniqueWod)
Rack Position MWOD
Warm-Ups for Front Squats

WOD:
On the minute for 10 minutes:
5 Front Squats @74,3kg

Post:
2 Sets Max Hollow Rocks rest as needed-(30,24)

Matt: Way easier than last time

13.5

Prep...
"13.5"
4 min. AMRAP
15 Thrusters @100lbs
15 Chest to Bar Pull-Ups
Post...
Matt-56 Reps
:(

Crunch Lunch

Pre:
MWOD Hip Flexor Smash/Ham Smash/Voodoo Floss Achilles
Snatch High Pulls/Snatch Drops

WOD:
1. 20 min. to find 1RM of this Complex ( Hang Snatch to Snatch to 2 Overhead Squats)*
2. 5x1 Snatch Balance w/ weight found above
3. 3x1 Snatch Press to Overhead Squat

Post:
For 10 min: 1 min. on 1 min. off Farmer's Walk (20kg plate each hand)


1. 54,3kg
2. 54,3-54,3-54,3-F-48,3
3. 68,3kg-74,3kg-78,3kg

*Avoiding Power Snatch all Snatches end in the hole!!

Stable and Able

Pre:
"The Stick" Traps/Achilles
Leg Swings 20 Reps (Forward,Back,Side)
Bridge-Ups 15 Reps
Wrist Prep (Negative Push-Ups slow w/ hands flipped upside down/clockwise)

WOD:
6 Sets of Turkish Get-Ups @challenging weight
(3 Reps Left side-then 3 Reps Right side or vice-versa)
Rest as needed in between sets not hands.

after...
21-15-9
Handstand Push-Ups
KB Swings
(do some technique work on these exercises before the WOD of course)

Post:
For 10 min.
Even minutes-work on split
Odd minutes-sit in bottom of a squat

Matt: TGU-24kg, 5:10

Catch-Up

Had a flu over the weekend, but this went well...

Pre:
10 min. MWOD Shoulders (band), Barbell Smash achilles
http://fitr.tv/blogs/fitr-tv/6914102-how-to-warm-up-for-the-snatch-snatch-progression-part-1-w-justin-thacker-from-the-lab-gym
4 sets: 1xHang Snatch (squat)-3x Squat Balance (Warm-Up/Light-Moderate Sets)

WOD:
Hang Snatch (squat) 3-3-3 (75-80% 1 RM)
Hang Clean (squat) 3-3-3 (75-80% 1 RM)
Front Squat 5-5-5 Heavy

Long rests in between sets :)

Post:
10 min. MWOD Super Couch (band), Quad Barbell Smash

Matt:
HSnatch 50,3kg-52,3kg(F2)-52,3kg
HClean 74,3kg-74,3kg-74,3kg *
FSquat 96,3kg-96,3kg-96,3kg