wodify-daily
Tuesday, Mar 14, 2023
🔥Challenge of the week 🔥

💪🏻1 min: max burpees to target 💪🏻

Warmup
2 Rounds

10 Cal Bike/Row/Ski

4 Devils Press

2 Wall Walks

10 Banded Upright Row
https://youtu.be/UVhWe4QfoYM

20 Pogo Lateral Jump (10/side)
https://youtu.be/TxaQ2UIS1yg

Olympic Prep
EMOM X 4

1) 3 Snatch High Pull + 3 Muscle Snatch + 3 OHS
2) 3 Power Snatch + 3 Snatch Balance
3) 3 Snatch + 3 Snatch grip Push Press
4) 3 Spitz Snatch

Week 10: Speed Strength
EVERY 90 SEC X 6

Power Snatch 1.1 (quickly reset between each rep)

RPE Guidelines – Build weight for each set. The last set is 9/10 RPE

Week 2: Muscle Snatch + 2 Snatch Balances
Muscle Snatch + 2 Snatch Balances

Week 1: Work at 55% of 1RM Snatch for 4 x 1+2.

Week 2: Apply target weight increase and complete 4 x 1+2.

Week 3: Apply target weight increase and complete 4 x 1+2.

Week 4: Work at 55% of 1RM Snatch for 4 x 1+2.

Target 5kg (10#) increase / week if work sets are above 100kg (220#).

Target 2.5kg (5#) increase / week if work sets are below 100kg (220#).

WOD
6 ROUNDS @ SUSTAINABLE PACE

14-20 Cal Bike
10 Dual Dumbbell Deadlifts 50/35lbs
10 Toes to bar
10 Alternating DB Power Snatch 50/35lbs

rest 30sec after each set
20min Time Cap

Cash Out
Snatch High Pull + 2 Low Hang High Pulls

Week 1: Work at 80% of 1RM Snatch for 3 x 1+3.

Week 2: Apply target weight increase and complete 3 x 1+3.

Week 3: Apply target weight increase and complete 3 x 1+2.

Week 4: Work at 80% of 1RM Snatch for 3 x 1+2.

Target (5#) increase / week

*https://youtu.be/YjNXxHgZJqE
‐–‐——————————————————————–
Superset the following exercises for 2 sets. Rest 30 – 60 seconds between sets.

*Work at a moderately challenging weight. Target 5lb increase / week.

Half Kneeling Single Arm banded Pull
Down 2×10
*https://youtu.be/1JhKpNcJQBg

Supinated Dumbbell Bench Press 2 x10
*https://youtu.be/YhSu57S7vr8

Dumbbell Lat Pull Over 2×8
*https://youtu.be/oVtsXMPu8z8

————————————————————————
Superset the following exercises for 2 sets. Rest 30 – 60 seconds between sets.

Lying DB External Shoulder Rotation
2 x 10

Work with a light to moderately challenging weight. Perform 10 reps per arm per set. You may not be able to increase weight each week.
https://youtu.be/pCtykjn3K5w

Side Plank W/ SA Row
2 x 10

Perform 10 reps on each side per set.

https://youtu.be/75CJQFMQ5DI

Cooldown
*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot, relax deeply.

1) Twisted Cross x 1 min/side
*Aim to stretch from shoulder to opposite hip.
2) Prayer Stretch x 1 min
*Lean into the armpit to increase stretch sensation.
3) Passive Ring Hang x 1 min
*Support the feet as necessary to take load off of the shoulders.

https://youtu.be/6pnT2HRdU9M
https://youtu.be/OA27FMUQ2Ns
https://youtu.be/4aihpiz8O0k

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