 | Daily WOD | |
Mon, Nov 30 |
| Mobility and Warmup: Warmup 1 | Strength: Mon Nov 30 2020 Stamina Squats | Olympic Lifting: Mon Nov 30 2020 | WOD: No Air | |
Warmup 1
Mobility and Warmup: No Results Tracked
On whiteboard
| Scott A | 5:30am...3 2 1 GO! | | Dean | 5:30am...3 2 1 GO! |
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Mon Nov 30 2020 Stamina Squats
Strength: Weight
10:00 EMOM(5 Rounds):
Min 1 - 4 Front Squats
Min 2 - 8 Back Squats
Single barbell, loaded throughout at 57% of our 1RM Front Squat.
- Week 2 of 5 of this squat progression.
- Compared to last week, we are reducing 1 Front Squat and 2 Back Squats per set, while increasing total load by 7%.
- This trend will continue... dropping reps, while upping percentage.
| Scott A | 5:30am...3 2 1 GO! | | Dean | 5:30am...3 2 1 GO! |
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Mon Nov 30 2020
Olympic Lifting: Weight
Snatch Pull Complex
5 Sets:
1 Pausing Snatch Pull (1s at knee level)
2 Snatch Pulls
Stimulus
Set 1 - 65% of 1RM Snatch of 1RM Snatch
Set 2 - 75% of 1RM Snatch
Set 3+4+5 - 85% of 1RM Snatch
- Snatch Pull = Extension with a shrug at the top. Arms stay extended.
- First rep will have a :01s pause at the knee on the way up, followed by 2 standard snatch pull reps.
- A chance to focus on only the work that takes place beneath the hip.
- Slow is smooth, smooth is fast. Be diligent with positioning.
| Scott A | 5:30am...3 2 1 GO! | | Dean | 5:30am...3 2 1 GO! |
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No Air
WOD: Time-Rx+
21 Pull-Ups
21 Power Snatches
15 CTB Pull-Ups
15 Overhead Squats
9/6 Bar Muscle-Ups
9 Squat Snatches
Barbell - 95 / 65 lb RX+ 115/85
| Scott A | 5:30am...3 2 1 GO! | | Dean | 5:30am...3 2 1 GO! |
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