by  in WOD Leave a Comment

Century Club

OLYMPIC CYCLING

Session 2 of Olympic Cycling, building upon our first session (2) weeks ago. We are adding 4% to each lift (snatch and clean and jerk).

On the :30s x 5 Rounds – 3 Power Snatches @ 64% of 1RM Snatch

— Rest 1:00 —

On the :30s x 5 Rounds – 3 Power Snatches @ 64% of 1RM Snatch

— Rest 3:00 —

On the :30s x 5 Rounds – 2 Power Clean and Jerks @ 54% of 1RM Clean and Jerk

 — Rest 1:00 — 

On the :30s x 5 Rounds – 2 Power Clean and Jerks @ 54% of 1RM Clean and Jerk

Practicing cycling of our olympic movements. All repetitions are intended to be touch and go repetitions, barring any issues with bringing the bar back to the ground safety wise.

 “CENTURY CLUB”

 Team Version

One athlete is allowed to work while the other two must rest.
In Teams of 3, For Time:
100 Calorie Row
100 Box Jump Overs (24″20″)
100 Power Snatches (75/55)
100 Thrusters (75/55)
100 CTB Pull-Ups
100 Thrusters (75/55)
100 Power Snatches (75/55)
100 Box Jump Overs (24″20″)
100 Calorie Row

 Individual Version
For Time:
30 Calorie Row
30 Box Jump Overs (24″20″)
30 Power Snatches (75/55)
30 Thrusters (75/55)
30 CTB Pull-Ups
30 Thrusters (75/55)
30 Power Snatches (75/55)
30 Box Jump Overs (24″20″)
30 Calorie Row

Stimulus wise, for both variations, we are looking for a light barbell. A loading that we could complete 20+ repetitions unbroken on both the power snatch and the thruster, so that this workout is more about conditioning the engine, than building strength on the barbell.

BODY ARMOR

4 “Giant Sets”, Not for Time:
12 Single Arm Dumbbell Kneeling Presses, each side (Video)
:20s Superman Hold
Rest 1:00-2:00 between sets.

 

Athlete’s choice on dumbbell loading, but each set must be moderate enough so that all 12 reps can be completed unbroken on each side.

As we press overhead, our aim is to fire the midline and keep the rib cage cinched down.

There will be a tendency to shift the body to one side – fight the urge to and stay squared to the center.

On the supine GHD hold, if we do not have access to the equipment, modify with 20 Hollow Rocks (Video).

RECOVERY: MOBILITY/ROMWOD/CROSSOVER SYMMETRY/GOOD FOOD!

Melinda MettenCentury Club

LEAVE YOUR COMMENT