Nov 1, 2016

PRE-WOD MOBILITY: will be located on the middle whiteboard going forward

a) WARM UP:

Row, ski erg or bike for 2 mins.

2 Rounds not for time:

  • 10 arm circles each way
  • 20 sec wall stretch
  • 10 tactical frogs
  • 20 sec Hollow Hold
  • 10 squats
  • 10 pushups

 

Clean & Jerk Primer:
Every 90 Seconds x 5 Sets: Hang Squat Clean + Squat Clean + Split Jerk x 2

  • On the 0:00 – Set #1 @ 45%
  • On the 1:30 – Set #2 @ 50%
  • On the 3:00 – Set #3 @ 55%
  • On the 4:30 – Set #4 @ 60%
  • On the 6:00 – Set #5 @ 60%

Percentages based off your Clean and Jerk 1RM.

 

b) STRENGTH:

Squats Clean & Jerk:

  • Min 1 – 76%
  • Min 2 – 79%
  • Min 3 – 82%
  • Min 4 – rest
  • Min 5 – 79%
  • Min 6 – 82%
  • Min 7 – 85%
  • Min 8 – rest
  • Mins 8 – 15: build to a heavy squat clean (no jerk)

 

c) WOD:

16-12-8-4

  • Power Clean (155/105)
  • Front rack lunges (155/105)

15 min time cap

 

d) POST-WOD MOBILITY/RECOVERY:

Repeat mobility from board

Add:

  • Hamstring roller
  • Pigeon Pose

 

Posted in WOD