Feb 3, 2018

 

a) WARM UP:

  • Row for 3 mins

5 rounds for quality reps:

  • 5 squats
  • 5 push ups
  • 5 jumping jacks
  • 5 sit ups

Then set up for the wod.

 

b) WOD:

With a partner, 25 min AMRAP – YGIG

  • 100 front rack lunges
  • 100m row – partner a
  • 100 push presses
  • 100m row – partner b
  • 100 cleans
  • 100m row – partner a
  • 100 lateral hops over bar
  • 100m row – partner b
  • 100 Russian twists with plate from bar

Bar weight – 95/65

 

OLY Saturday

1.Snatch – triples x 6 sets (increasing weight)

2.Cleans:  High Hang Clean + Clean: (2+1) x 3 working sets

2.  Strength: Back squat – 6 sets x 3 reps @ 80%

Rest as needed.

 

OLY Sunday

1. Jerk drives – 3s @ 90% 1RM

2. Split jerks – 2s x 7 sets (increase weight)

2. Heavy clean pulls – 4 sets x 3 reps @ 90%

Rest as needed.

Posted in WOD