Workout of the day – Wednesday August 16th 2023
Warm up
2 rounds of:
250m row
5 PVC Cuban presses
5 wall facing squats
5 single arm KBS per side
Endurance
Every 4 min for 8 rounds, alternating between A and B (4 times each), each round for time:
Part A
10 single DB overhead squats right arm 50/35 lbs
40 double unders
10 single DB overhead squats left arm 50/35 lbs
10 single DB box steps over 50/35 lbs, 24/20 in
5 wall walks
Part B
200m run
16 handstand push-ups
8 double KBS 24/16 kg
Olympic lifting
Warm Up
1 Round
1:00min Hanging From Bar in Rack
10 Empty Bar Good Mornings
10 Behind the Neck Snatch Grip Push Press
10 Overhead Squats with pause in bottom
5 Snatch Balances + 5 Snatch Drops
Barbell Prep
1 Overhead Squat Pause
Position 1 – Power Position
3 Snatch Grip Shrugs
3 Snatch High Pulls
3 Power Snatch
1 Overhead Squat Pause
Position 2 – Hang Above Knee
3 Snatch High Pulls
3 Power Snatch
1 Overhead Squat Pause
Position 3 – Mid-Shin
3 Slow Pull to Pockets into High Pull
3 Power Snatch
3 Power Snatch
1 Overhead Squat Pause
Snatch Complex
Work up to Heavy for the Day (NO Touch N Go)
Every 90 seconds for 12 minutes (8 Sets) – Start around 50-60% of 1RM Snatch
1 High Hang Squat Snatch (Hip Crease)
+ 1 Hang Squat Snatch (above the knee)
+ 1 Squat Snatch Off Block (Bar just below knee)
Skill Accessories
Snatch Balance + Overhead Squat
Every 90 seconds for 5 Sets
1 Snatch High Pull + 3 Floating Snatch Pulls @ 70% of 1RM Snatch
1 Snatch High Pull + 3 Floating Snatch Pulls @ 80%
1 Snatch High Pull + 3 Floating Snatch Pulls @ 90%
1 Snatch High Pull + 3 Floating Snatch Pulls @ 90%
1 Snatch High Pull + 3 Floating Snatch Pulls @ 90%
Conditioning
For Time:
15-12-9 Reps
Snatch
Pull-Ups
– Rest 1 Min –
12-9-6 Reps
Snatch
Chest-to-Bar
– Rest 1 Min –
9-6-3 Reps
Snatch
Bar Muscle Ups/Burpee Pull-Up
Barbell Weights:
15-12-9 Barbell Weight:
RX: 95/55
Int: 75/45
12-9-6 Barbell Weight:
RX: 115/65
Int: 95/55
9-6-3 Barbell Weight:
RX: 135/95
Int: 115/65
Time cap: 16 min
2023 08 15