Saturday 021117

forrest
NO YOGA Today!!!
SWoD:
REST DAY!
Workout of the Day:
16.1 Individual Open WoD
20 min. AMRAP of…
25-ft. OH Walking Lunge 95/65
8 Burpees
25-ft. OH Walking Lunge 95/65
8 Chest-to-Bar Pull-Ups
MODIFIED
25-ft. Front Rack Walking Lunge 45/35
8 Burpees
25-ft. Front Rack Walking Lunge 45/35
8 Jumping Chin-Over-Bar Pull-Ups
OLY:
Mobility:
1) Before OWoD – Joint Distraction Techniques and Voodoo Bands as necessary.
2) After OWoD/MWoD – Smashing, foam rolling as necessary.
OWoD:
Weightlifting:
1) Snatch from blocks (just above knee): work to a 3RM (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed
2) 5 Snatch Grip Behind-the-Neck Push Press + 3 Overhead Squats: work to a 1RM for Complex – 1×5+3@95%, 1×5+3@90% – rest as needed
Accessories:
1) 3-Stop Snatch Pull (2-count pause at each position): work to a 3RM (with PERFECT technique), then, 1X3@95%, 1X3@90%
2) Snatch Balance: work to a 3RM, then, 1X3 @95%, 1X3 @ 90%
Strength (time permitting):
1A) Back Squat: Work to a 5RM – 1X5 @ 95% of 5RM, 1X5 @ 90% of 5RM
1B) Bench Press: Work to a 5rm – 1X5@95%, 1X5@90%
Endurance:
Bike Tempo 80-85%
SC: 60 min
LC: 75 min
ADV: 90 min

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