Day 1 Week 5 – Rize Nation Athletics

Day 1 Week 5

1
Oct

Day 1 Week 5

TriQ CrossFit – OLY Class

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Snatch Start Position/Lift Off (3-3-3)

working on a good start position and lift off. pause at the knee 3 sec with each rep

Power Snatch from Power Position (3-3-3)

working on good extension and agressive turnover

Power Snatch + OHS (1+1 = 1 x 3×4 sets )

from the floor

Skill work

Jerk Footwork drills 5-5-5

https://www.youtube.com/watch?v=jhUsj0NH708

Back Squat (80%x4x3sets)

Strength Accessory

1. Pendlay Rows 3 sets of 10 reps (working up in weight each set but don’t lose form) use underhand grip – https://www.youtube.com/watch?v=ZlRrIsoDpKg&t=3s

2. weighted sit ups – 3 sets of 10

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