8/12/13 – Monday

Written by Joey Tudela. Posted in Fitness

WOD

A.
Four sets of:
Back Squat x 3-5 reps
Rest 20 seconds
Pull-Ups x Max Reps
Rest 3 minutes

B.
Two sets for times of:
300 Meter Run
30 Wall Ball Shots
15 Toes to Bar
Rest 4 minutes

 

EXTRA CREDIT

*Optional*

A.
Every minute, on the minute, for 15 minutes:
High Hang Snatch x 1 rep

*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

B.
Three sets of:
Snatch High Pull x 1.1.1 @ 85-95%
(rest 5-10 seconds between singles)
Rest 2 minutes

C.
Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes

Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps. If you are new to the site and tempo prescriptions, please read this article.

I hesitate to give percentage prescriptions here because they could vary wildly for each athlete. Start around 70% and use today to build to figure out what you are capable of for this rep scheme. In the upcoming weeks I will be asking you to increase the loading by approximately 5% each week, so be sure to track your results. (If you haven’t already noticed, the new blog forum allows you to simply click on your name to see all of your posted results, which allows for easy tracking!)

D.
Three sets of:
7/5 Muscle-Ups
14 Alternating Reverse Lunges with 32/24 kg KBs
21 GHD Sit-Ups
Run 400 Meters
Rest 3 minutes
—————–
A Note on Time Management: It’s fine to perform “D” in a separate session, but you should be able to get through A-D within 75 minutes. You don’t need an extensive warm-up to hit 50% of your snatch on the minute – let that be part of your warm-up.

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