Warm-up Drills
I. Coach’s Choice
II. Mobility Drills & Olympic Lifting technique review + Warm-up sets/reps
Impact/Focus: Olympic Lifting 1rep Select
*Choose one of the iterations or traditional versions of the Olympic lifts and perform sets and reps versus the time cap building to a new one rep maximum. Upon completing the 1RM task assignment athletes will perform two drop sets at 75% of the best weight lifted for the day.
Vs. a 15:00 Running Clock:
Find a 1RM x Selected Olympic Lift
Then…
2 Drop Sets x 1-3 reps each at 75% of the best weight lifted on the day
Notes: Reference dates for one rep records via the following lifts for compare to scores are as follows;
10.05.2021 Power Clean & Jerk
09.10.2021 Clean & Jerk
09.03.2021 Clean (full)
08.27.2021 Hang Power Clean
07.02.2021 Push Jerk
09.07.2021 Power Snatch
08.31.2021 Hang Power Snatch
**Click each date for a link to the referenced training post from our blog**
Post scores to comments.
“Jackie”
For time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups
Notes: This is a benchmark WOD. Log and reference scores as necessary to help determine the best scaling protocol and to track personal records; This is a Nutrition Challenge Test WOD.
Post scores to comments.
Bonus WOD: “Seagram 7’s”
Power clean + jerk = 240
Jackie = 7:23 Rx
Snatch – a full one at 80#, power at 90#
Jackie: 11:03 RX, a 50-second improvement from a month ago 🙂