May 7, 2014

5/7/14
Today we have a LIGHT back squat. This is part of the de-load week for the powerlifts. This is designed to be light and fast, this weight should be flying. Note, if you missed the snatch or clean & jerk Monday/Tuesday, please make up either of those lifts instead of the back squat. Those lifts are more important for this week.

We also have a great benchmark WOD, hopefully all the ring dips we have been doing will yield some benefit for you here.

Squat prep (No Measure)

3x:
30 sec squat in rig (work on ankles too)
10 wall squats
30 sec T spine work
30 sec hip flexor stretch each leg

A: Back Squat (3×3)

2-3 light warm up sets, then
3×3 @ 65-70%- note this is a much ligher %. The weight should be flying around, these should be perfect reps with full ROM.

“Elizabeth”

21-15-9
Clean, 135# / 95#
Ring Dips
Scale: 115/75, 95/65. Jumping Ring Dips or Dips up to the green band. If you are doing more than the green band for dips, move to pushups and work on perfect reps with a tight core.

May 6, 2014

5/6/14

Main – WOD

A.: Clean and Jerk Warmups 2 (No Measure)

3 Rounds on a BB
– 5 Front Squats
– 5 Hang Squat Cleans
– 5 Jerks
B: Clean and Jerk (1×1)

25 Minutes to find 1 Rep Clean and Jerk Max. Focus on a good jerk without any “press out”. Again this is solely for a baseline for next phase of lifting schedule. Hopefully you find some new leg strength helps you stand up the cleans easier.
C: 2 Min Max Pullup (AMRAP – Reps)

Chin Over Bar
Extension
Work on good full reps here.

If you typically use a band/some other scale but can do full pullups, first burn out on RX pullups then move to scale.

Rest 2 minutes then move to next…
2 Min Max Burpees (AMRAP – Reps)

Prep for burpee challenge later this week.

Rest 2 Minutes.
2 Min Wall Balls (AMRAP – Reps)

2 min of wall balls