22.2.16 (Monday)

Option 1

Session 1:

A.Olympic Weight Lifting

Establish a max 2RM Squat Snatch + 2 back off sets 1 @ 90% and 1 @ 85%

Rest and drop weight @60%

1. 1 unbroken set of power Snatch
Rest 1 min
2. Using the same weight 1 unbroken set of OHS

B. Strength/Skill

4 sets or rnds of

1. 3-4 reps of Snatch Pull @110% of best snatch
2. 1-3 Strict Muscle ups (you can use weights), rest 30 sec followed by unbroken kipping muscle ups

Rest as needed between sets

Session 2:

C. Conditioning

For Time

5 rope climbs (option first leggless)
21 thrusters (40/30kg)
4 rope climbs (option first leggless)
15 thrusters (50-45kg/40-35kg)
3 rope climbs (option first leggless)
9 thrusters (60-50kg/50-40kg)

D. Interval Conditioning

6 rnds of

On the every 2nd minute

21 kcal + 50 du


Option 2 :

A. Warm up for max Clean and jerk

B. Athens Throwdown wod 2

C. Skill

4 sets of

1-3 Strict Muscle ups (you can use weights), rest 30 sec followed by unbroken kipping muscle ups

Rest as needed between sets

D.Interval Conditioning

6 rnds of

On the every 2nd minute

21 kcal + 50 du

E. Core work

4-5 rnds of

Weighted hyperextensions 8 reps
Weighted hollow holds of 20 sec (hold a light bar or weight on hands)