Tuesday 1st November 2016 – WOD & Barbell

31st October 2016

7

 

 

WOD 1

6min AMRAP of:

  • 4 push ups to side plank with arm up
  • 4 inchworms + long push up
  • 6 burpees
  • 100m run

 

 

 

 

 

 

Additional Work

20 mins after the wod:

Strict press
3-3-3-3-3
Strict pull up
10-10-10-10-10

*alternate movements 3 press then 10 pull ups
*build to a heavy 3 through the sets
*pull ups should be unbroken scale to achieve this

 

 

 

Barbell 

1. Clean & Jerk
1.1 Find your daily max in singles. Do doubles up to 70% of what you expect to get and then switch to singles. Drop the bar every time in doubles so you don’t tire yourself out.
1.2 Do five additional singles at 90%.
1.3 Drop down to 75% and do five sets of triples. You have to first do a full lift and then take the bar down TnG style. You can only drop the bar after the last jerk.

TIME DEPENDANT
1.4 Do thirty reps at 60% where you do a 1,5 cluster, take the bar down to the shoulders and then immediately from shoulders to traps. From there you drop it down, turn around and go again. Next level smoothness training!

 WOD2

Part 1:

 

Find a Heavy 3 rep sumo deadlift
*20 mins

Part 2:
6 min amrap of:
3 sumo deadlifts @ 70% of above RX+ 80%
6 ring push ups/ push ups

*Score = part 2
*Sumo deadlift touch and go

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