410 W Geer St, Durham, NC 27701 (919) 907-1233

Achilles Heel

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WOD for Wednesday 0911212Click Here For Today’s Schedule
Snatch Pulls
5 sets of 2 reps at 100% 1RM
Snatch
8-10 reps at 80% 1RM
–Rest–
21-15-9 Reps For Time:
Deadlift (225/155)
Box Jumps (24/20)
Knees to Elbows

Post Snatch Loads and Workout Time to Comments
For the strength segment, first perform 5 sets of double rep Snatch pulls from the floor.  These should be heavy…like your 1RM clean.  You are only pulling the bar off the floor with your hips, not your arms, and do not need to pull under the bar.  Once you’ve completed these sets, lower the load to 80% 1RM and perform 8-10 reps of a full Snatch.  This is more for technique than for PRs.  In fact, you should not be missing many reps due to heavy load.  Work technique from a hang position and receive the bar in a full overhead squat and “grease the groove.”  Rest roughly 1 minute between attempts.  If you do happen to get a PR, make sure you post it on the PR Board!

For the conditioning workout, you should be able to complete the Deadlifts largely unbroken.  Load should be roughly 60% 1RM.  Do not rebound off the floor on the box jumps.

Can high rep box jumps hurt your Achilles Tendon?


 

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