Wednesday 120718

Olympic
1) 3 x 5 snatch balance, as heavy as possible, rest 60 sec (video)
2) Take 10 minute to work up to a heavy snatch.

Note: Notice the difference between a snatch balance and a heaving snatch balance.

Strength/Midline
3a) 5 x 3 push press @ 70% of 1RM
3b) 5 x 5 strict toes to bar

Skill
10 min cap
“Flight Simulator” (link, video)

Note: Unbroken double unders in sets of 5, increasing by 5, up to 50, then back down to 5. This is NOT for time. You should work on your form. Stay light on the balls of your feet, fast wrists, relaxed shoulders. Avoid common flaws (i.e., donkey kick, dolphin kick, turning rope at shoulders, etc.).

Conditioning B
Choose 1:
Run: 6 x 100m every 30 sec. Rest 3 min. 4 x 100m every 30 sec. Rest 2 min. 2 x 100m every 30 sec.
Row: 6 x 100m every 30 sec. Rest 3 min. 4 x 100m every 30 sec. Rest 2 min. 2 x 100m every 30 sec.
Bike (AD): 6 x 400m every 30 sec. Rest 3 min. 4 x 400m every 30 sec. Rest 2 min. 2 x 400m every 30 sec.

Note: Conditioning A: Perform at least 3 of these workouts for the week. Conditioning B: Perform at least 2, but not all 3, of these workouts for the week. If you are performing conditioning A&B workouts in 1 day, perform A first with at least a 2 hour rest before B.

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2 Responses to Wednesday 120718

  1. Jonze says:

    Q?
    Cond B: Do you row 100m under 30 seconds; once you get to 30 seconds you do another 100m row?

    For example, I row 100m in 20seconds. I then rest for 10seconds before I start my second row at the top of the 30sec mark.

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