WOD’s for M-Tu-W 12-7/8/9-15December 7, 2015
For all lifts except the clean, you’ll shift into sets of 3 this week. Loads go up based on last weeks fatigue set as follows:
4 reps– Stay the same, try for more.
5 Reps– up 5%
6-7 Reps– up 7%
8-9 Reps– up 10%
Monday– Back Squat
Tuesday– Push Press
Athletes who are cleaning, work to a heavy single, let me observe, and suggest drills day of.
Accessory- Banded Good Mornings (these were programmed last week but time ran short and almost no one got to really get into them) 3x 10-15
Concurrent to the accessory period, we’ll have a brief snatch instruction review in anticipation of the work period below.
Work- Last performed on 5-19-15.
20 Snatches @ 95/65
10 Box Jumps 30/24
15 Snatches @ 115/80
15 Box Jumps @ 24/20
10 Snatches @ 135/95
20 Box Jumps @ 20/16
Snatches MUST break parallel but, a power snatch followed by an overhead Squat is acceptable. If you don’t have the position but can handle the weights, scaling to Power Snatches only IS an option but I’d rather you just sacrificed some weight and get low if possible. If you are new, we will likely preserve the rep scheme, but keep the weight at a constant, achievable level.
Accessory – Shoulder press 5 x 1 (so 5 heavy singles)
Work- EMOM x 15 A) 15/12 Row Calories B) 10/6 Handstand Pushups or 3/2 Wall walkups C) 2/1 Rope Climbs
3×5 Deadlift from a deficit. Clean athletes- Day of.
Work- Last performed 6-17, in reverse order.
A) 8 mins, max reps Pullups-2 pts, Strict Pushups 1 pt. Maximize your points.
B) Max Reps Burpee Box Jumps 24/20 as follows: 1 min on, 1 min off, 2 mins on, 1 in off, 3mins on, Done.