hang snatch pull

23 June 2019 - WOD

WORKOUT OF THE DAY

Engine Work

The Cardio Conga Line

In teams of 3, for 30 minutes:
400m Run
Max calorie bike/row in remaining time

* Partner 1 will start running at the start of every 4th minute, with teammates starting 1 minute later, see below:
- P1 starts running on 0, 4, 8, 12...
- P2 starts running on, 1, 5, 9, 13...
- P3 starts running on 2, 6, 10, 14


* When you get back from the run you jump on the bike/row until the partner behind you gets back, then they take over
* Each round, you should get approximately 30-60 seconds rest (depending on how fast the person behind is running!)


Specialist Sunday

A) Hang snatch high pull + Muscle snatch: 5 x 2+1

B) High hang snatch: 5 x 3

C) Back squat: 4 x 3 @ 85%


Barbelles Lifting Class

A) Strength: Bench Press
3 x 2 @ 80-92.5%

B) Gymnastics Strength
EMOM x 9
Min 1: 5-7 Chin/Pull Up Progressions
Min 2: 5-7 Dip Progressions

C) Accessory
EMOM x 12
Min 1: 10 Barbell Bentover Row
Min 2: 10 Seated Arnold Press
Min 3: 45 seconds alternating Landmine Rotation

08 July 2018 – WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

4 x 4 minutes on : 2 minutes off

400m Run
50 Double unders
Max reps of dumbbell hang power clean & jerk (Pick load)

Specialist Sunday (10 – 11 am)

A) Weightlifting: Snatch

A1) Overhead squat: 5 x 3
A2) Snatch: 5 x 3
A3) Hang snatch pull + Snatch pull: 5 x 2 + 2

Women's Only (11 am – Noon)

A) Deadlift: 15 minutes to establish technical 3
* We are looking for perfect form for every rep
* As soon as form starts to go, stop


B) Every minute, on the minute, for 20 minutes:
Minute 1: 3-5 Strict pull/chin-ups
Minute 2: 3 Deadlifts @ 85-90% of A
Minute 3: 40 second side plank (left)
Minute 4: 40 second side plank (right)
Minute 5: 40 second hollow hold

17 June 2018 – WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

6 x 2 minutes on : 2 minutes off:
200m Sprint
10 Burpee box jump overs (24/20 in)
In remaining time perform as many dumbbell snatch as possible

Specialist Sundays (10 – 11 am)

A) Weightlifting: Snatch

A1) Overhead squat: 5 x 3

A2) Snatch: 5 x 3

A3) Hang snatch pull + Snatch pull: 5 x 2 + 2

Women's Only (11 am – Noon)

A) Skin the cat: 10 x 1

B) 15 minute AMRAP for quality:
3-5 Strict chin-ups (Red band or negatives)
3 Wall climbs, chest to wall
20 Dumbbell walking lunges

C) 15 minute AMRAP for quality:
10 Ring Push Up
10 Ring Rows
10 Hollow rocks

07 Aug 2015 – Weightlifting Strength Development: Snatch

A) Weightlifting Strength Development
A1) Muscle Snatch: 5 x 3
A2) Hang snatch pull + Snatch pull: 6 x 1+1

B) Alternating EMOM x 10
Even minutes: 5 Overhead squats (Heavy as form allows)
Odd minutes: 10 Box jumps (24/20 in)

C) Shoulder stability work
4 rounds, for quality:
Bottom up kettlebell carry 20m, right arm
Bottom up kettlebell carry 20m, left arm
Lying external rotation, 10 reps per side