OHS WORK
E3:00MOM5
– Work into a heavy OHS or 1RM OHS.
– If feeling good, work into 1-3 sets above 100% for a new 1RM OHS.
1st set: 1 Snatch Balance + 5 OHS @ 65-70% = 6 REPS
2nd set: 1 Snatch Balance + 2 OHS @ 75% = 3 REPS
3rd set: 1 Snatch Balance + 1 OHS @ 80% = 2 REPS
4th set: 1 Snatch Balance + 1 OHS @ 85% = 2 REPS
5th set: 1 Snatch Balance + 1OHS @ 90% = 2 REPS
6th set: 1 Snatch Balance + 1 OHS @ 95% = 2 REPS
7th set: 1 Snatch Balance + 1 OHS @ 100 = 2 REPS
8th set: 1 Snatch Balance + 1 OHS @ … = 2 REPS
9th set: 1 Snatch Balance + 1 OHS @ … = 2 REPS
10th set: 1 Snatch Balance + 1 OHS @ …= 2 REPS
% of Snatch
ACCESSORIZE
A) Split Stance Good Morning
E1:30MOM3
Perform with a light to moderate weight or % of Back Squat between 10-20%
TOTAL 8 REPS PER SET (4 PER LEG)
% of Back Squat
B) Lying/Supine Leg Raises
E1:30MOM3
Perform each rep without feet touching the floor.
NOTE: Can be done in lying position with arms overhead and holding the rig.
TOTAL 10 REPS PER SET
C) Mixed OH Carry
E2:00MOM3
Perform with moderate dumbbells, for 1:00 effort + 1:00 rest per set.
NOTE: Alternate overhead carry for each pass of gym.
REPS = STEPS
OPTIONAL COOL DOWN
2 Rounds Not For Time
A) 10x Shoulder Sweep T-Spine (5 per arm)
B) 2x 10s hold Shoulder Stretch (1 per arm)
C) 6x Banded Prone Hip Internal Rotations (3 per leg)
D) 6x 3-5s hold Standing Quad Stretch (3 per leg)