Weapons 24/11/15 -27/11/15

Tuesday 24/11/2015

Warm up

“10 mins with bands please – Shoulders n hips

“”warm up for snatches 10mins

A.Snatch Pulls.

B.Muscle Snatch.

C. Power Snatch.

D. Deep Power Snatch.

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

Strength / olly

10 mins Daily max in snatch for singles.

Drop down to 90% and perform one snatch every minute for as long as possible. If you fail the lift you can try again if it’s within the one-minute window. 12 mins

Skills

HS/HSPU 15 mins

Negative defacite HSPU 6×1 increase depth each set rest as needed

3xMX Kipping HSPU 90 rest

Engine

Use 1 bar and 1 weight for the whole 16 mins please

Min 1-5 2xclean n press @ 65% (clean 1rpm)

Min 6-10 4x pwr cleans

Min 11-15 8xDL

WOD 1

4 rounds for time

50 DU

25 AKB 32/24

50Du

25 T2B

Accessory work

Spend 10 mins on a Foam Roller please

Friday 27/11/2015

Warm up

5 rounds

10 Walking lunges

5 press ups

10 goblet squats

5 pull ups

Strength / olly

A1 Deadlifts 6×3 3110 90

A2 BB Seated OH press 6×3 31×0 90

Skills

“CRABS”

either wall or floor crabs do 10 mins to find best range and longest hold please

“T2B”

15 mins

3xME strict T2B

3xME kipping T2B

WOD

8 mins AMRAP

12 burpee to target

9 wall ball

6 GTOH 60/45″

rest 2 mins

6 mins AMRAP

8 burpee to target

6 wall ball

4 GTOH 60/45″

rest 2 mins

4 mins AMRAP

4 burpee to target

3 wall ball

2 GTOH 60/45″

Accessory work

GHD back ext  3×10 3112 as needed