wodify-daily
Tuesday, May 23, 2023
Warmup
2 SETS

1) Cardio 60 sec – Bike/Row/Run/Ski/Sled Option
2) Cobra Singe Leg Good morning x 8 reps/side
3) Scorpion Taps x 8/side
4) Seal Stretch x 30 sec

https://youtu.be/ejNeD_VBU-w
https://youtu.be/nahcOhG-3_c
https://youtu.be/5qTYYawLFCY

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 7: Snatch Speed Strength
EVERY 75 SEC X 8 SETS

Sets 1-2:
1 Hang Squat Snatch
1 Low Hang Squat Snatch
1 Full Snatch @ 65-70%

Sets 3-4:
1 Hang Squat Snatch
1 Low Hang Squat Snatch
1 Full Snatch @ 70-75%

Sets 5-8:
1 Hang Squat Snatch
1 Low Hang Squat Snatch
1 Full Snatch @ 75-80%

Week 1: Snatch High Pull
Snatch High Pull

In Week 1, work at 100% of 1RM Snatch for 3×3. Rest 2 minutes between work sets.

In Week 2, apply target weight increase and complete 2×3. Rest 2 minutes between work sets.

In Week 3, apply target weight increase and complete 3×2. Rest 2 minutes between work sets.

In Week 4, apply target weight increase and complete 2×2. Rest 2 minutes between work sets.

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

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

WOD
EVERY 4 MINS X 5 SETS

A – 8-12 Burpees no jump no clap
B – 8-12 Toes to Bar
C – 16-20 Alternating KB Snatch from Floor (8-10/arm)
D – 50-75 Double Unders

On every set perform the exercises in a new order:
Set 1 – ABCD
Set 2 – DCBA
Set 3 – CDAB
Set 4 – BADC
Set 5 – DBCA

Cash Out
EVERY 90 SEC X 6 (3 SETS PER SIDE)

Dumbbell Suitcase Knee over Toe Split Squat Right @ 30X0 x 8-10 reps
Dumbbell Suitcase Knee over Toe Split Squat Left @ 30X0 x 8-10 reps
Build up with each set and complete at least the last of your Working Sets at an RPE of 7-8/10. If you feel good you can perform all 3 sets at this RPE.

https://youtu.be/2U58iHm7oSM

————————————————————————
2 WORKING SETS

1) 10-12 Single Arm Dumbbell Powell Raise Right @20X0
rest 15 sec
2) 10-12 Tripod Dumbbell Elbowing Row Right @11X1
rest 30-60 sec between arm
3) 10-12 Single Arm Dumbbell Powell Raise Left @20X0
rest 15 sec
4) 10-12 Tripod Dumbbell Elbowing Row Left @11X1
rest 30-60 sec between arm

Effort – Perform both sets at an RPE of 7-8/10. This might require 1 or 2 short warm-up sets to get a feel for the right weight.
Intention – The two different exercises will likely be performed at different weights. You will first perform a lighter-weighted exercise to pre-exhaust the smaller muscles of the shoulder. After a short rest, you will follow that up with a heavier-weighted exercise to recruit the larger pulling muscles of the back. Complete this pattern on each side of the body for 2 sets per side.

Recovery/Mobility OH
-SHOULDER FLEXION

1) Passive Hang x 1 min
2) Sidelying Thoracic Rotation x 5-10/side with 5-sec hold
3) PVC Lat Stretch x 1-2 min
4) Prone Shoulder Flexion x 5 with 3-sec hold
5) Banded Lat Stretch x 1-2 min/side
6) Banded Shoulder Flexion x 10
7) Prone Shoulder Swimmers (Blackburns) x 5

https://youtu.be/IxjLIwI6B7M
https://youtu.be/4K9VrVIX93w
https://youtu.be/Sayh-xglS7g
https://youtu.be/ZYaqLBRWXgM
https://youtu.be/7g1XJ4YLW74

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