A. Conditioning
Wod 1 (Cross Battle)
Rest 30 min - 45 min
Wod 2 (Cross Battle)
Wod 1 (Cross Battle)
Rest 30 min - 45 min
Wod 2 (Cross Battle)
Weakness
|
Remedial Exercise
|
Protocol
|
Poor position during lifts
|
snatch segment/ dead lift
|
3-4 sets of 1-3 cluster reps @ 75%-80% of best snatch
https://www.youtube.com/watch?v=rRctEXj9bRo
|
Limited third pull strength
|
Muscle Snatch
|
3-5 sets of 3 reps @75-85%
https://www.youtube.com/watch?v=9Ze3-UiuRT0
|
Limited aggressiveness and speed during the third pull of snatch
|
Snatch Balance
|
4 sets of 1-3 reps of @75-100% of best snatch
https://www.youtube.com/watch?v=6Kcend-O21w
|
Athlete doesn't finish the second pull with a shrug
|
snatch Shrug
|
3 sets x 1-3 reps cluster reps @80-85% of best snatch
https://www.youtube.com/watch?v=H0UMvx449Fk
|
Limited Pulling Strength
|
Snatch Pull or High pull
|
3- 5sets x 3-5 reps @ 80-105% of best snatch
https://www.youtube.com/watch?v=aHHIu84GxpE or https://www.youtube.com/watch?v=Lny5dF4z228
|
Limited flexibility at bottom and strength
|
Sot Press
|
3-4 sets x 3 reps start with light weight and during the course of time build heavier loads
https://www.youtube.com/watch?v=DxtMhouSPQw
|
Limited strength in the overhead Position of Snatch
|
Snatch Push press
|
3- 5 sets x 3 reps @80-95 of best snatch
https://www.youtube.com/watch?v=tRNmIxi15iQ
|
Weakness
|
Remedial Exercise
|
Protocol
|
Poor position during lifts
|
snatch segment/ dead lift
|
3-4 sets of 1-3 cluster reps @ 75%-80% of best snatch
https://www.youtube.com/watch?v=rRctEXj9bRo
|
Limited third pull strength
|
Muscle Snatch
|
3-5 sets of 3 reps @75-85%
https://www.youtube.com/watch?v=9Ze3-UiuRT0
|
Limited aggressiveness and speed during the third pull of snatch
|
Snatch Balance
|
4 sets of 1-3 reps of @75-100% of best snatch
https://www.youtube.com/watch?v=6Kcend-O21w
|
Athlete doesn't finish the second pull with a shrug
|
snatch Shrug
|
3 sets x 1-3 reps cluster reps @80-85% of best snatch
https://www.youtube.com/watch?v=H0UMvx449Fk
|
Limited Pulling Strength
|
Snatch Pull or High pull
|
3- 5sets x 3-5 reps @ 80-105% of best snatch
https://www.youtube.com/watch?v=aHHIu84GxpE or https://www.youtube.com/watch?v=Lny5dF4z228
|
Limited flexibility at bottom and strength
|
Sot Press
|
3-4 sets x 3 reps start with light weight and during the course of time build heavier loads
https://www.youtube.com/watch?v=DxtMhouSPQw
|
Limited strength in the overhead Position of Snatch
|
Snatch Push press
|
3- 5 sets x 3 reps @80-95 of best snatch
https://www.youtube.com/watch?v=tRNmIxi15iQ
|
Weakness
|
Remedial Exercise
|
Protocol
|
Poor position during lifts
|
snatch segment/ dead lift
|
3-4 sets of 1-3 cluster reps @ 75%-80% of best snatch
https://www.youtube.com/watch?v=rRctEXj9bRo
|
Limited third pull strength
|
Muscle Snatch
|
3-5 sets of 3 reps @75-85%
https://www.youtube.com/watch?v=9Ze3-UiuRT0
|
Limited aggressiveness and speed during the third pull of snatch
|
Snatch Balance
|
4 sets of 1-3 reps of @75-100% of best snatch
https://www.youtube.com/watch?v=6Kcend-O21w
|
Athlete doesn't finish the second pull with a shrug
|
snatch Shrug
|
3 sets x 1-3 reps cluster reps @80-85% of best snatch
https://www.youtube.com/watch?v=H0UMvx449Fk
|
Limited Pulling Strength
|
Snatch Pull or High pull
|
3- 5sets x 3-5 reps @ 80-105% of best snatch
https://www.youtube.com/watch?v=aHHIu84GxpE or https://www.youtube.com/watch?v=Lny5dF4z228
|
Limited flexibility at bottom and strength
|
Sot Press
|
3-4 sets x 3 reps start with light weight and during the course of time build heavier loads
https://www.youtube.com/watch?v=DxtMhouSPQw
|
Limited strength in the overhead Position of Snatch
|
Snatch Push press
|
3- 5 sets x 3 reps @80-95 of best snatch
https://www.youtube.com/watch?v=tRNmIxi15iQ
|
Weakness
|
Remedial Exercise
|
Protocol
|
Poor position during
lifts
|
snatch segment/ dead
lift
|
3-4 sets of 1-3
cluster reps @ 75%-80% of best snatch
https://www.youtube.com/watch?v=rRctEXj9bRo
|
Limited third pull
strength
|
Muscle Snatch
|
3-5 sets of 3 reps
@75-85%
https://www.youtube.com/watch?v=9Ze3-UiuRT0
|
Limited aggressiveness
and speed during the third pull of snatch
|
Snatch Balance
|
4 sets of 1-3 reps
of @75-100% of best snatch
https://www.youtube.com/watch?v=6Kcend-O21w
|
Athlete doesn't
finish the second pull with a shrug
|
snatch Shrug
|
3 sets x 1-3 reps
cluster reps @80-85% of best snatch
https://www.youtube.com/watch?v=H0UMvx449Fk
|
Limited Pulling
Strength
|
Snatch Pull or High
pull
|
3- 5sets x 3-5 reps
@ 80-105% of best snatch
https://www.youtube.com/watch?v=aHHIu84GxpE
or https://www.youtube.com/watch?v=Lny5dF4z228
|
Limited flexibility
at bottom and strength
|
Sot Press
|
3-4 sets x 3 reps
start with light weight and during the course of time build heavier loads
https://www.youtube.com/watch?v=DxtMhouSPQw
|
Limited strength in
the overhead Position of Snatch
|
Snatch Push press
|
3- 5 sets x 3 reps
@80-95 of best snatch
https://www.youtube.com/watch?v=tRNmIxi15iQ
|