Coach Allison will be leading 2 FREE Gymnastics Workshops this weekend!
Beginners on Saturday and Intermediates on Sunday – Register here
WOD for Wednesday 071112 – Click Here For Today’s Schedule
Snatch Grip Deadlift
Establish 1RM
–Rest–
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Power Clean (60% 1RM)
Pullups
Finisher:
Turkish Situps
3 sets of 8 (each side)
Post Deadlift Loads and Workout Time to Comments
For the Snatch Grip Deadlift, take 12-15 minutes to warm up and set a 1RM for the day. You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM. Do your best to NOT fail on any reps. It’s ok to leave something in the tank for next time. Perform these with the same grip width you’d use for a Snatch (see video below). Don’t forget to put your PRs up on the PR BOARD!
For the conditioning workout, use 60% of your Clean 1RM for the PCs. For added intensity, perform chest to bar pullups.
For the finisher, you don’t need to use the same load for each side, but use as much as possible. Take care lowering the KB back to the floor. Make sure you use two hands and turn to the side you’re putting it down on.
Check out our Tracey O’Connell in our latest Athlete Spotlight
Snatch Grip Deadlift
[youtube]http://www.youtube.com/watch?v=87hjft6OBiU[/youtube]