Aug 11, 2017

 

a) WARM UP:

3 Rounds:

  • 10 air squats
  • 10 glute bridges
  • 6 Runners lunge with twist
  • 6 jumping squats

Then grab a bar and start warming up for some squat cleans.

 

b) STRENGTH:

SQUAT CLEAN COMPLEX

E2MOM complex: Clean Pull + High Hang Squat Clean + Hang Squat Clean

  • Set #1 – 50% of 1RM Squat Clean
  • Set #2 – 55% of 1RM Squat Clean
  • Set #3 – 60% of 1RM Squat Clean
  • Set #4 – 65% of 1RM Squat Clean
  • Set #5 – 70% of 1RM Squat Clean
  • Set #6 – 75% of 1RM Squat Clean
  • Set #7 – 80% of 1RM Squat Clean

 

b) WOD:

3 Rounds:

  • 10 Front Squats (185/135) ** pick a weight where the 1st round MUST be unbroken (taken from the ground)
  • 20 Chest to Bar Pull-Ups ** If we do not have consistent C2B PU – modify to an appropriate volume: Mod 1 – 10 Reps, Mod 2 – 15 Reps. If we are below 10 reps per round, use a band and go to 10 repetitions per round
  • 50 Double Unders (scale: 1 min of DU attempts + 50 singles)

Time cap: 20 mins

 

c) ACCESSORY WORK:

Pistol Practice:

  • Advanced: 10 alternating per min x 5 – working on depth, speed and close to perfect technique
  • Medium: work on form, use weight to help balance, stay on full foot
  • Beginner: working the single leg from a box, or squatting on a band

(ask your coach for assistance)

 

d) POST-WOD RECOVERY:

  • Pigeon pose – 2 mins per side
  • Smash calves/achilles
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