Weapons 13/10/15 – 16/10/15

Tuesday 13/10/2015

warm up for clean 10mins

A.3 clean pulls.

B.3 Muscle clean.

C. 3 Power clean.

D. 3 Deep Power clean.

E. 3 Clean with a three second pause in the bottom position

Strength / Olly

Squat cleans – Start with bar at approx 50% 1rpm add weight every round until you form starts to fail then stick at that weight for another 3 rounds

A 9×3 E90on90

Skills (15mins)

MU scale and skill as needed

B1 Strict MU 6×2 UB rest as needed

Engine

ODD – TNG power clean and press 60/45 start the press from the catch postion.

Even -Burpess pull ups

5 reps EMOM 12 min

WOD

Short UB CINDY 10mins

5 pull ups

10 press ups

15 air squats

Accessory work

Lying pronated  shoulder complex (Y,T,W’s)

3×10 go light

Friday 16/10/2015

warm up for snatches 10mins

A.3 Snatch Pulls.

B.3 Muscle Snatch.

C. 3 Power Snatch.

D. 3 Deep Power Snatch.

E. 3 Snatch with a three second pause in the bottom position

Strength / Olly

10 mins to establish daily max:

snatch for singles.

Drop down to 90%:

12min EMOM of:

 1 Snatch, If you fail the lift you can try again if it’s within the one-minute window

Skills (15mins)

either  4x ME UB strict HSPU followed by 5 kipping HSPU

or

4x Max distance HS walking

Engine

Running and lifting

In a 6 min window run 400 mtrs and do the max amount of reps per movements per 400 x4 rounds

1. Power cleans @ 50kg / 35KG

2. Back squats @ 50kg / 35Kg

3. Deadlifts @ 50kg / 35Kg

4. Thrusters @ 50kg / 35Kg

WOD

6 rounds for time

5 ring dips

10 pull ups

Accessory work

GHD back extensions 3×12-15