04112014

 In Blog, Workout of the Day

“STRENGTH”

BASIC:

A. Pull-up @30X1; 5.4.3.4.5

B. Back Squat 3×5

C. WOD

 

COMPETITOR:

A. Pull-up @30X1; 5.4.3.4.5

B. Back Squat 8 sets @ 80% max

C. Bent over row 5×6-8 @41X1

 

“Skill”

Heavy Power Clean and Jerk

 

“WOD”

AMRAP 12:

6 Power Clean 185/115#

3 S2OH 185/115#

30 Double Under

 

GOALS:

BASIC: 3 seconds down, make this a good negative!

COMPETITOR: Grab a extra rep or 2 from last 8×80%. also make those BOR slow

SKILL: Work up to a fast 1rm C&J, work with coach, this is all about form. If trouble with form bring weight down and practice.

WOD: Weight should feel heavy but maybe enough to get a few TnG reps. Challenge yourself!

Recent Posts

Leave a Comment