Tuesday – 121218


Let’s see how well ya’ll have learned. Who can tell me how young Parker here can take this 245# Snatch to the next level? This should be fun…

WOD

Low Bar Back Squat:
1X6@70%, 1X6@80%, 1X3@90%, 1X2@95%
Based on Heaviest 1RM Back Squat, Low or High

-then-

Complete 2 cycles of…

4 round Tabata:
KBS 24/16kg

Rest 1 minute

4 round Tabata:
Burpees

Rest 1 minute

NOTES: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of KBS, then 4 Tabata rounds of Burpees. Repeat.

EXTRA

1) Front Squats: 1X5@65%, 1X4@75%, 1X4@80%, 1X4@80%

2) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds, DEMO VIDEO

3) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.

4a) 3X3 5-Step Duck Walk – medium/heavy, rest 60 sec. DEMO VIDEO
4b) 3X5 Push Press – heaviest possible, rest 60 sec.

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

20121218-193136.jpg