Monday CF WOD – Muscle Ups & Snatches

19 Mar
0

Programming Note

Week 5 of 6 cycle. Back Squat down to 3 reps, add a little to last week. The Wide Grip Strict C2B, aimaing for more reps than last week. Make sure to keep track of all your data. Pretty soon this will all be logged in your own athlete app.

WOD today is away of CF Games as not enough have ring muscle ups which I wanted to include. This ladder is similar to Jersey Throwdown Finals except as an individual. Highly complex WOD. I would recommend singles on the snatches and if your a king/queen you can hit these muscle ups Unbroken, otherwise break into as minimal sets as possible. Figure out a progression below that is achievable but yet will challenge you.

A) Warm Up

15 Mins

3 Min Aerobic, Hip Extension Bands, Goblet Squat Hold, Shoulder Flexion Bands, Shoulder Rollouts, Mini Band Activation, Theraband Squats, Active Hollow Body Bar Hang, Divebomber Push Ups, Lying S-Waves, Reverse Snow Angels.

B) Strength

20 Min Cap

Back squat @ 20X1; 4 x 3 @ 85-89%, 0:90 (Int/Beg - 4 x 5, climbing)

Superset

Wide Grip Strict C2B Pull Up @ 1010; 4 x (3f / 2f / 1f / f), 2:00 (Int/Beg - Assisted)

Set 1: stop 3 reps before failure, Set 2: 2 reps from failure, Set 3: 1 rep from failure, Set 4 to failure. Aim for more repetitions than last week!

C) Specific Warm Up

5-10 Minutes Snatch Progressions Coaches Choice.

D) WOD

15 Min Cap

For time

12 – 9 – 6 – 3 Squat Snatches @ 70/47.5kg (Int - 45/30kg, Beg - 30/20kg)

12 – 9 – 6 – 3 Ring Muscle Ups (Int - Reduce Reps or Ring Pull Ups + Ring Dips, Beg - Muscle Up Ring Rows or Ring Rows + Push Ups)

E) PM Session

Main set

A. Slow pull snatch + snatch – (15 – 20) x (1+1) @ 65%+, go every minute. Perform the reps in 2 waves: On first wave (8 to 10 reps) start @ 65% and move up on weight every 1 to 2 sets if moving well, build to no higher than 85%1RM then take the weight down by 10-15% and build back up (as form allows) with the remaining reps.

B. Clean and jerk – (4 – 8) x (2+2) @ 77.5-87.5. Build to a heavy set of 2 cleans THEN 2 jerks for the day, aim for 4 to 8 sets @ 77.5-87.5%1RM range

2. Strength

B1. Strict press – 3 x (3 – 5) @ 85-89% (increase load from last week), rest 1 minute before B2

B2. Back rack walking lunge – 3 x 12 (6/side) @ AHAFA (increase load from last week), rest 2 – 3 minutes before B1

3. WOD

20 Min Cap

4 Rounds for time

30/20 cal Assault bike

20 GHD sit ups

10m HSW

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