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Monday, August 23, 2010

Lauren laughing during the final WOD at "Survival of the Fittest" b/c she's killing it! Won her heat! Great Job Lauren!!

5 day/ week
Pull Ups strict- 5 x 5; rest 90 sec
5 sets
20 box jumps
20 push ups

3 day/week
Pullups- 3 x amrap; rest as needed
5 sets
30 sec push press
30 sec sumo dead lift high pull
30 sec rest

A. Halting snatch Deadlift (3 sec pause at top) + finish @ 1123; 3 x 3; rest 90 sec
(perfect posture; shoulders must stay slightly over the bar during pause. After pause, extend completely slowly, use glutes to slightly hyperextend hips, lean back on heels as much as possible)
B. Snatch - 65%x1x5 sets; 70%x1x5 sets; 75%x1x5 sets: 15 sets x 1 rep and more at end; 1 min b/t sets
(Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day, off the clock)
C. Snatch pull; 3 x 5 reps; rest 90 sec
(weight by feel - must have perfect posture (chest up, back arched!) in first pull and speed at the top; should be 90% of snatch +)
D. Back Squat @ 22X0; 4 x 5 reps; rest 2 min – 75%

Double tomorrow for performance

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