Static Hold

Jan 23rd, 2015

Category: Competitor

Static Hold

Daniel

Daniel

Warm-up
3 Rounds of
3 Muscle Snatch
3 SOTS Press
3 Tall Snatch
3 Above the knee Snatch
3 Full Squat Snatch
3 Bupree latera jumps over the bar

Oly
EMOM 12
Odd-3 Snatches @80%
Even- Static 15s hold in the most upright bottom OHS position you can position yourself in. Use a band if necessary. Add light to moderate weight.

Strength
Front Squat with 2 second pause at the bottom of each rep
3-3-3-3-3

WOD
5 Rounds
10 Overhead Squats (115,80)
10 Burpee Lateral Box Jump Overs

DISCUSSION 6 Comments

  1. Dave Chaput 01/24/2015 at 1:25 pm

    Emom: 135-155
    FS: up to 205
    WOD: 8:33 rx

  2. Andrea 01/24/2015 at 1:29 am

    Emom 115-125
    Squats: 205
    Wod: 646rx

  3. Brendan Caslin 01/23/2015 at 2:57 pm

    EMOM: 165
    FS: 275
    WOD: 7:24 rx

  4. Marc Piccuirro 01/23/2015 at 12:50 pm

    Awesome picture
    135×4, 155×2
    275
    8:35 Those burpee lateral jumps were terrible

  5. Rob Hassell 01/23/2015 at 12:10 pm

    EMOM – 155×3, 165×3
    FS w/ pause: 265×3
    WOD: 10:33 rx