TheBoltBlog

Taking the barbell from the ground establish a 3-rep max OHS in 10 min
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Pistol Skill Work
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30 Wall Ball
30 CTB Pull Ups
30 Pistols
30 DB/KB Snatch 70/50
*Pistols may be scaled to a pistol alternative or 60 Air Squats. Your coach will determine how to scale based upon your performance in the skill work
**If you finish in under 7 minutes complete a 2nd round
***For those of you able to complete rx’d act as if are being judged and no rep yourself if necessary. Hit the target, CTB, complete it rx’d and only scale if you absolutely need to.

BS 1×10@60%, 1×8@70%, 1×8@75%, 1×8@80%
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4 RFT – 15min Cutoff
10 CTB Pull Ups
10 HSPU
40 Double Unders
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200m Run
10 Clean 135/95
10 Jerk
200m Run
10 C&J
200m Run
10 Jerk
10 Clean
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Skill Work
or
10 minutes of run, bike, row at Z1 pace
“A definition of Zone 1 is that it’s a super easy effort, probably a 4/10 on the Rate of Perceived Exertion (RPE) – see chart at end. It’s so easy that you should feel ‘guilty’ when you are done. You don’t think you went hard enough; it didn’t feel like a workout; you don’t think there was any benefit because it felt too easy, etc. If you have these types of thoughts after a Zone 1 workout, then congratulations, you are doing it right!”
source – http://d3multisport.com/heart-rate-training/zone-1-and-zone-2-training-explained/
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5 minutes minimum – mobility/foam roll
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A. 2 SLO + 1 Snatch x 5
*Our primary focus is strengthening position in the first pull. DO NOT increase load if you cannot maintain perfect first pull mechanics!
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EMOM – 8
2 Snatch at heaviest set of A (at least 5 sec between reps)
–and–
20 DU or 20s of DU attempts
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4x400m
rest 2min
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Last chance to pay and put your order in for the Compete Every Day BOLT shirts. Also, I need final shirt orders for all other regional apparel by Wed close of business, you will pay upon arrival. And as a sidenote we will be printing extra grey/Texas/BOLT T-shirts.
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Snatch Lift Off from OlyAthlete on Vimeo.

Choose your work today based off of the day you will make your Open attempt. Thursday – Rest/Mobilize, Friday – Can do today’s WOD or Goat/Light WOD your Coach will help you with. Saturday – Today’s WOD
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EMOM – 8
3 DE DL @65%
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3 sets for total time
20 KBS
20 Burpees
40 Double Unders
r/r – 60s
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100 Sit Ups/TTB/GHDSU

5×2 High Hang Snatch
*focus on feet (consistency) and speed under the bar
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3RFT
25 UB KB Swings
15 Burpees
–or Weds WOD–
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Plank – Prone/Lateral – Accumulate 5 min
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