May 7, 2014

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)

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.


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


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
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