May 10, 2017

May 9, 2017
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a) WARM UP:

3 Rounds:

  • 10 banded good mornings
  • 10 jumping high knees
  • 10 arm circles either way

Take :45 secs and roll your T spine and traps.

Take an empty bar and warm up the clean.
b) STRENGTH:

5 Sets E2MOM: 1 Pausing Clean Deadlift + 1 Power Clean (Pausing at 3 positions: just below knee, just above knee and at mid thigh)

  • Set #1 – 1 Complex @ 50% of 1RM Clean and Jerk
  • Set #2 – 1 Complex @ 55%
  • Set #3 – 1 Complex @ 60%
  • Set #4 – 1 Complex @ 65%
  • Set #5 – 1 Complex @ 70%

Following, take 7:00 min to build to a Heavy Single Power Clean for the day. Post heaviest weight completed.

 
c) WOD:

  • 400 m Sandbag/dball Run (90/80/70/60/50/40/30 – pick a challenging weight)
  • 200 m KB/DB two handed Farmer Carry (53/35)
  • 400 m Sandbag/dball Run  (90/80/70/60/50/40/30 – pick a challenging weight)
  • 200 m Sprint
d) ACCESSORY WORK:

  • Accumulate 3:00 min in L sit – hanging or with parallette bars

 
e) POST-WOD RECOVERY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
WOD