Supplemental Training – Olympic, Strength, Endurance – 10-22-14

By user | Endurance WOD, Olympic Lifting WOD, Strength WOD, Workout of Day (WOD) | 0 comment | 21 October, 2014 | 0

Olympic Training

A. Practice: 1 Hang Clean and Poer Jerk every minute AHAP (likely 80-85%) for a total of 12 minutes. If you miss, rest long enough to hit 12 Reps
B. Skill: 3×3 Heaving Snatch Balance
C. Split Stance Strict Press 3-3-3 @ 85% strict press max

Strength Training

A. 6×2 Back Squat @ 88% 1 RM
B. 3 Rounds: 10 Snatches @ 80%70% body weight (or 80+ % 1 RM) 400 meter run

Endurance Training

A. 1 DL every 30 seconds at 80% 1 RM until failure or until 16 reps completed
B. 4 Rounds: 3 Minutes on the Clock: Row 250 meters then complete as many DL @ body weight as possible. Rest 3 minutes between rounds