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Update for the Week

September 29, 2014

Work for the Week

Monday – Snatch (3 Position)

Tuesday – Back Squat, case Set of 3, and Week 2

Wednesday – Deadlift, information pills Set of 5, Week 1

Thursday – Conditioning WOD

Friday – Snatch

For you conditioning heroes in today’s WOD:  Today is a Tabata – which we do in cash outs, but the protocol can actually be used in a WOD.  The way it works is:  you will Snatch for 20 seconds, then you will rest for 10 seconds.  In this time you will pick up your jump rope.  Then you will jump rope for 20 sends.  Then you will rest for 10 seconds.  Repeat this couplet 7 more times, for a total of 8 rounds.

Pay attention on the Snatches.  This will allow you to do Snatches for 2:40 total (with 1:20 of rest).  2:40 would be a really good Isabel time.  Isabel is 30 Snatches.  Coupled with double-unders, and the added fatigue, you must pace a bit.  I would suggest 3-4 Snatches per round, which would give you 24-32 over the course of the WOD.  Use this plan to scale – if you scale, use a weight that would be possible to do 3 each round, but 5 would be really tough.

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Workout of the Day

Strength/Skill

3 Position Snatch

Hi, Above the Knee, Ground

Take 20 minutes to build to a heavy set

Conditioning

Alternating Tabata 8 rounds of:

20 seconds of work, 10 seconds of rest/transition

Snatch 135/95

Doubleunders

Score is lowest number of reps preformed in a round

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