WOD – Wed, May 17
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 todays 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 todays 1 RM.)
SPECIFIC WARMUP
3 Minute BB Complex
2x Deadlift
2x High hang power cleans
2x Push jerk
2x Good morning
LOADING UP
2-3sets:
1 power clean
1 hang power clean
1 jerk
– Build in load each set to 70%.
– Partner up and share a bar.
Power Clean Complex (7 Rounds for reps)
Every 2:30 for 7 sets
RX
7 sets for load:
1 power clean
1 hang power clean
1 jerk
RX
7 sets for load:
1 power clean
1 hang power clean
1 jerk
INTERMEDIATE
Same as Rx’d
BEGINNER
7 sets for load:
3 power cleans
3 hang power cleans
3 jerks
INTENDED STIMULUS
- Heavy complex day!
- The limiting factor will depend on the athlete, but most likely will come down to the jerk.
- Athletes can build each set but should begin working sets around 70%+ of their 1-rep-max.
Cool Down
3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm
:30 couch stretch /side
STRENGTH SKILL DAY
8 sets Tabata of Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
1 set:
10 leg swings/leg
10 lateral leg swings/leg
10 banded deadlifts
10 banded squats
10 banded pull-aparts
1 set:
10 arm swings across
10 arm swings overhead
10 torso twists/direction
10 banded deadlifts
10 banded squats
10 banded pull-aparts
2 Sets Shoulder Press
1×6 40% behind the neck
1×6 50% front rack