Friday 160205

Dynamic Warm-Up – Mobility
Prepare for..

WOD: “Snatch and Go” Lurong Living Challenge
11 Minute time Cap to Complete 4 Rounds for time of:

Level I                  Level II             Level III
10 Toes to Bar |   Knees to 90 |   Sit Ups
10 Snatches 135/95lb | Ground to Overhead  95/65, 65/45lbs

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
B.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
C.
Build to today’s heavy…
Clean & Jerk x 3 reps
Drop back down to 65%, and then…
Build to today’s heavy…
Clean & Jerk x 2 reps
Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate
volume of PERFECT repetitions from the various positions as you build to your
heaviest loads. Please understand that “today’s 1-RM” may not mean your
lifetime PR. The purpose is productive training, so keep the focus on good
mechanics, and push only when it feels good to do so. If your mechanics start to
breakdown, you have achieved “heavy” for the day.
D.
For time:
25 Shoulder to Overhead (115/75 lbs)
5 Bar Muscle-Ups
20 Shoulder to Overhead
4 Bar Muscle-Ups
15 Shoulder to Overhead
3 Bar Muscle-Ups
10 Shoulder to Overhead
2 Bar Muscle-Ups
5 Shoulder to Overhead
1 Bar Muscle-Up

One thought on “Friday 160205

  1. AM
    Lurong
    4:52. goal was sub 5:30
    did 6-4 then 2-2-singles after that
    T2B UB first 2 sets then 5-5

    A 190,205,220,235,250
    275,280,285,285,290
    best 315
    B super tired and a little short on time. worked up to what is normally an easy 205×3, didn’t drop back and went up to 225 double

    PM
    C 6:10 triceps and shoulders still fried. 18-7, 5s on second set, 9-6, 10,5 all BMU UB
    D 7+2
    didn’t feel like I hit a wall until the last 90 sec i could have pushed a little harder coming out but I’m pretty happy with this.

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