Tuesday 160112

AttentionThis Saturday(January 16th) 6a Olympic Lifting class will be held at 7a, this week only!!! Make note!!!

Dynamic Warm-Up – Mobility
Prepare for..

A. Complete as many reps as possible in 8 minutes of:
3 Strict Handstand Push-Ups/ HSPU/ Push press
3 Power Cleans 185/125, 155/95, 125/75 95/55
6 Strict Handstand Push-Ups
3 Power Cleans
9 Strict Handstand Push-Ups
3 Power Cleans
12 Strict Handstand Push-Ups
6 Power Cleans
15 Strict Handstand Push-Ups
6 Power Cleans
18 Strict Handstand Push-Ups
6 Power Cleans
21 Strict Handstand Push-Ups
9 Power Cleans
Etc., adding 3 reps to the Strict Handstand Push-Up/HSPU/ Push press each round, and 3 reps to the Power Clean every 3 rounds.


B. Ten sets:
30 seconds of Assault Bike @ 70+/80+ RPM
30 second Sled Push (light to moderate weight)
Rest 2 minutes
*Sled push should be one continuous effort with no stops. Do not load it so heavy that you cannot maintain movement for 30 seconds.

*Scale weight, movements and reps as needed for progression and smooth speed through reps . Ask your coach for help.

Cool Down

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
C. Every 2 minutes, for 12 minutes (6 sets) of:
2 Power Cleans + 1 Power Jerk
*Sets 1-3 – 70-75% of 1-RM Clean & Jerk
*Sets 4-6 – 75-80%

D. Five sets of:
Front Squat with a Pause x 5-6 reps @ 4111
Rest 3 minutes

2 thoughts on “Tuesday 160112

  1. C 76 reps (10 into the 18) this ties my score, but I didn’t do strict last time. this is huge!
    A 200,205,210,215,220,225
    B 185,205,185×3 backed off back to 185 to make them all pretty.
    D sucked. totaled around 150 cals, only used 90lbs but it was no joke

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