Tuesday 171107

This Saturday there will NOT be a 6a OLY Class, it will be at 7a instead this week only. 

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength: 

Back Squat 3 x 3, work to a heavy 3 rep and then perform the work as prescribed. 

B. WOD: 

For Time


Dumbbell Hang Squat Cleans   50/35, 40/25, 30/15

Run 400m

Only 3 runs. Workout starts and ends with DB Hang Cleans


C. Above and Beyond:

3-5 sets as warm up

Dumbbell split jerk 2-3 reps per leg, 1 sec pause in receiving position

Bent over reverse fly, 10 reps

C.  Jerk balance, 3 reps, pause 2 sec in receiving position

3-5 sets for footwork

3-5 sets

2 (Front Squat + Split jerk)

2 second rest in receiving position of each jerk

Do 3-4 sets, alternating

D1.  Front rack deficit reverse lunge, 5-6 per leg

D2 Bent over alternating row, top down

6-8 per arm

Monday 171106


Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength: 

4×4 deadlift @2021

2 second ascent, pause/breathe at the top, 2 second descent, touch and go

Looking for a heavy set of 4, but the goal here is mechanics. Shoot for 75-85% of 1RM if mechanics are good. This means bracing and positioning need to be on point. Keep the bar close to the body.



B. WOD: 

80 Double Under

40/28 push up

20/14 CHIN up

10 Deadlift 315/215

20/14 chin up

40/28 push up

80 double under


C. Above and Beyond:

Running Intervals

5-6 sets

Run 800m @1mile pace

Rest 3-5 min