Athletes Camp WOD: September 28, 2021

Optimum Athletics
Sep 27, 2021
1 min read

Warm Up

10 Toy Soldiers

10 Yoga Push Ups + Downward Dog Toe Taps

10 Spider Lunges

10 Fire Hydrants

Wrist Prep

10 Dislocated and Pass Throughs

3 Rounds

1:30 Jog

8 L/8 R Kettlebell Cossack Squats- light

10 Snatch Grip Press

10 Snatch Grip Push Press

10 Overhead Squats

Complete 1 round with a PVC pipe and 2 rounds with a barbell.

Weightlifting

Week 4

I. Every 2 - 3 mins x 5 sets: Block Power Snatch

1 x 2 reps @ 65%

2 x 2 reps @ 70%

1 x 2 reps @ 75%

1 x 2 reps @ 75+%

Blocks are to be set so that the barbell is 2 inches above knees. Reps should be done as singles.

II. Every 3 mins x 5 sets: High Hang Snatch + Hang Snatch

2 x 3 + 1 reps @ 65%

2 x 2 + 1 reps @ 70%

1 x 2 + 1 reps @ 72-75%

High hang snatches should be with a tall chest while maximizing leg drive and fast turnover. Hang snatches with a 2 sec pause in the catch.

Conditioning

5 Rounds For Time

16 / 12 cal Bike or Row

6 Bar Muscle Ups

Alternative 10 Pull Ups

6 Sandbag Cleans

Rest 2 minutes after each round

RX 150 / 100 lbs

Scaled 100 / 70 lbs

Accessory Work

EMOM 9

1st 5 - 10 Strict Pull Ups

2nd 8 Barbell Bent over Row, pick load

3rd 15 Banded Lat Pull Downs

Alternative DB Lat Pull Downs