8 September 2015 8 September 2015
Tuesday 8 September 2015 '8 September 2015'

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Level 2

Cycle 1 Re-Test Week Day 2

Compare scores to MFT #726

1. Warm-up
A. 3×12 Hip extension
B. AMRAP 5 minutes
Row 150m
30 Double-unders

2. Strength
a. Pause Low Hang Snatch 4×1 @90-100% – If they feel smooth go for a small PR, then move on. If not stay around 90-95%
b. Snatch 10×1 @75-85% of weight you worked up to from the low hang.
Time to get some practice reps in from the floor before finding a max next week during Cycle 2 test week. The entire reason we spent this long from these positions is so we’re ready to hit them perfectly as the bar transitions from the floor to the low hang, and on to power position. Be smooth and technical on these 10 reps. Save the big weight for next week.

3. Test WOD
AMRAP 6 minutes
6 OHS 135/95lbs
6 Strict HSPU

4. Accessory Test
Find your 3RM strict weighted pull-up

Level 1

1. Warm-up
A. 3×12 Hip extension
B. AMRAP 5 minutes
Row 150m
50 Single-unders

2. Strength
a. Pause Low Hang Snatch 4×1 @90-100% – If they feel smooth go for a small PR, then move on. If not stay around 90-95%
b. Snatch 10×1 @75-85% of weight you worked up to from the low hang.

3. Test WOD
AMRAP 6 minutes
6 OHS 95/65lbs
6 Kipping HSPU

4. Accessory Test
3 sets of max effort strict pull-ups

Base

1. Warm-up

A. 3×12 Supermans
B. AMRAP 5 minutes
Row 150m
30 Single-unders

2. Strength
a. Pause Low Hang Snatch 4×1 @90-100% – If they feel smooth go for a small PR, then move on. If not stay around 90-95%
b. Snatch 10×1 @75-85% of weight you worked up to from the low hang.

3. Test WOD
AMRAP 6 minutes
6 OHS 65/35lbs
6 HSPU on a box

4. Accessory Test
6 Rds of Tabata ring rows

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