6413 Burden Blvd.
Pasco, Washington 99301
(509)412-1175

This Weeks Training – 4/18/16 – 4/22/16

April 18, 2016

Monday

Skill/Strength
Pause Back Squats (2 second hold)
6×3
– weights will vary here per athlete but we want to try 50-60% of 1rm.
– rest :90 between sets and make sure athletes pause in bottom.

WOD
For Time
5 rounds of Cindy
5 pull ups
10 pushups
15 squats
Then finish with
A Bit of Karen
50 wall balls 20/14

Tuesday
Skill/Strength
EMOM for 6 minutes
10 KB Snatches (5 each side)

WOD
21-15-9
Deadlifts 155/105
Burpees over bar

Wednesday
Skill/Strength
Split Jerk Practice
– if athlete is new to technique they will practice footwork with empty bar ONLY.
– if athlete is proficient then work up to a heavy double with good form.

WOD
12 min Amrap
Run 400m
3 hspu
6 t2b
9 box jumps 24/20

Thursday
Skill/Strength
Power Snatch
6×2
– increase weight across the 6 sets
– any press outs or misses negates the set.

WOD
10 Minute AMRAP
3 x clean & jerk 155/105
30 x Dubs (3:1)

Friday
Skill/Strength
Front Squats
“Sally Up, Sally Down”

WOD
EMOM for 4 Minutes
8 x KB swings 70/55
4 x Burpee box overs
Rest 4 Minutes
EMOM for 4 Minutes
10 x KB SDHP 70/55
5 x pull ups

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