Friday Barbell Therapy Is Back!
You're welcome.
And if you cherry-picked Thursday's WOD because you didn't wan't to breathe hard then you better full snatch all these triples to start because, after all, it's your fitness... and you're only cheating yourself.
WOD For 08-31-18:
3-3-3-3
For Quality
-then-
EMOM 14 Minutes:
MINUTES 1-4:
3 Snatches, Moderate (~65-70% of 1RM)
MINUTE 5:
REST & Change Weight
MINUTES 6-9:
2 Snatches, Moderately Heavy (~75-80%)
MINUTE 10:
REST & Change Weight
MINUTES 11-14:
1 Snatch, Heavy (~85-90%)
IF NO MISSES, 5 Minutes off the EMOM Clock for up to 3 Attempts:
1-1-1 (one miss and you're done!)
Use the same weight across for all four triples, then all four doubles, and then all four singles, changing the weight only during the rest minutes.
The goal is make all 12 sets with no misses, so remember that "heavy" does not mean "max."
Percentages shown are of a 1-rep max, and are simply rough guidelines. Both power and/or full snatches are allowed (athlete's choice today). Touch-and-go for the triples and doubles is not required.
(Compare to 08-18-17, 07-08-16 and 01-22-16)