WOD – Wed, Apr 26
Warm-up
Shoulder Press (5-3-3-2-1-1
E2MOM 12: 6 sets
1×5 65-70% of 1RM
1×3 80%
1×3 90%
1×2 95-100%
1×1 100%
1×1 100%
– Find a 1 RM.)
E2MOM 12: 6 sets
1×5 65-70% of 1RM
1×3 80%
1×3 90%
1×2 95-100%
1×1 100%
1×1 100%
– Find a 1 RM.)
SPECIFIC WARMUP
POWER CLEAN BB
5 deadlift shrugs
5 high hang muscle cleans
5 high hang powercleans
5 powercleans
LOADING UP
1 set:
5 touch-and-go power cleans
2 sets:
3 touch-and-go power cleans
2 sets:
1 power clean
Power Clean (Every 2:30 Lift
RX
9 sets for load:
5-5-3-3-3-1-1-1-1:
Power cleans
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
)
INTENDED STIMULUS
- 9 total heavy sets, building to a heavy single or new PR.
- Athletes will lift once every 2:30.
- Touch-and-go reps on the sets of 5 and 3.
Cool Down
1 set:
1:00 foam roll upper back
1:00 seated straddle stretch
1:00 forearm stretch
HEAVY STRENGTH DAY
2minutes Rowing Running Biking
Over All Dynamic Body Activation
1sets:
5 inchworms
5 scorpions
20 shoulder taps
10 walking lunges out
20 mountain climbers
10 walking lunges back
20 forward and back leg swings (10 each leg)
2 Sets Shoulder Press
1×6 40% behind the neck
1×6 50% front rack