Saturdays @ Illumine

Main – WOD

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Metcon

Partner WOD 7/26 (Time)

A1 & A2: 400m run

A1: Barbell lunge walk 10ft (75/55)
A2: then, 10 power snatches
then A1 continues on, once A2 finishes 30 snatches the partners switch

A1 & A2: 400m plate run (m: 45/25; w=25/15)

A1: Barbell lunge walk 10ft (75/55)
A2: then, 10 clean & jerks
then A1 continues on, once A2 finishes 30 clean & jerks then partners switch

then…

3 rounds:
A1: Weighted bear crawl (w/vest)
A2: Rest

L2 Cycle 1, Week 4, Day 2

Main – Level 2 Olympic Lifting

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Snatch (off blocks or hang) (50%x3, 60%x3, 70%x3, 80%x3, 85%x1)

Knee height

Snatch High Pull (Off Blocks) (90% 4×3)

Knee height

Front Squat (60%x3, 70%x3, 80%x3, 85%x2, 75%x3)

Push Jerk (50%x3, 60%x3, 65%x3, 70%x3, 65%x2)

Good Mornings (2×7)

Level 1 Olympic Lifting Week 5

Main – Level 1 Olympic Lifting

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Pos 1: Hang Snatch (3×3 65% max)

Pos 2: Hang Snatch (2×2 @ 75% max)

Pos 3: Hang Snatch (3×2 @ 85% max)

Snatch (Heavy Single)

Pos 1: Hang Clean + Jerk (3×2+2 @ 65% max)

Pos 2: Hang Clean + Jerk (3×2+1 @ 75% max)

Pos 3: Hang Clean + Jerk (3×1+1)

Clean and Jerk (Heavy Single)

Friday @ Illumine

Main – WOD

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(No Measure)

Coaches Choice

Meat & Sweet Potatoes

Front Squat (3 x 3)

3×3 @ 80% of 1RM

Deadlift (3 x 3 )

3×3 @ 70% of 1RM

Dessert

Let it burn (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Power Cleans (135/95)
400m run

Level 1 Olympic Lifting Week 5

Main – Thursday L1 OLY Program

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Pos 1: Hang Snatch (3×3 65% max)

Pos 2: Hang Snatch (2×2 @ 75% max)

Pos 3: Hang Snatch (3×2 @ 85% max)

Snatch (Heavy Single)

Pos 1: Hang Clean + Jerk (3×2+2 @ 65% max)

Pos 2: Hang Clean + Jerk (3×2+1 @ 75% max)

Pos 3: Hang Clean + Jerk (3×1+1)

Clean and Jerk (Heavy Single)

Thursdays @ Illumine

Main – WOD

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(No Measure)

Coaches Choice

Meat & Sweet Potatoes

Snatch Complex – 1 HHPS + 1HPS + 1 Full Hang Snatch (squat) (5×1)

Snatch Complex
1rep= 1 High Hang Power Snatch/ 1Hang Power snatch/ 1 Hang Snatch (squat)
Add 5-10#’s more than you did last week

Silver Spoons (AMRAP – Rounds and Reps)

10 Minute AMRAP

1 Power Snatch (#115/75#)
5 Burpee Bar (lateral) Hops
30 Double Unders
Scale accordingly.