WOD (OLY Elements Training)

Snatch Balance/Split Jerk Balance

[Geoff]

Arvin and I have been trying real hard the past few months to get our squat game up. The cleans were also a part of our 'gainz' training. But what we didn't practice enough of to be able to complete the Olympic Lifting and our quest to constantly PR and maintain strength in these lifts were these two movements. I can't say enough how these two movements are essential in linking the clean pull to the squat position and to the top rack position. I want to give this WOD a test and program these elements more in the weekly WODs. This week ends the week of heavy high volume training and this week starts strength and technique WODs. We won't sweat as much and the workload isn't going to be demanding, but the focus on elements of the lifts we are weakest will be targeted in the best way I can make up. Let's get it boys.

WOD 130922


Strength
Snatch Grip Push Press 4x3, 3x2, 2x1
Split Jerk 5-5-3-5-3-1

OLY
Snatch Balance Bottom 3 sec Hold 3x1 (No need to squat up, you can if you want)

Split Jerk Balance 3 sec Hold 3x1 (No need to complete the stand, you can if you want)

Conditioning
2 Rounds
ME Strict HSPU
T2B x2 of ME Reps of HSPU
then
2 Rounds
ME Kipping HSPU
KBS x2 of ME Reps of HSPU