You made it thru another strength cycle, Derby City! Well done! This week we start the first of two weeks of testing for clean & jerk, front squat, split jerk, power clean, push press, some oly complexes, and finally, a 5RM back squat. Yep, you read that right. A 5RM back squat!
Strength/Skill
In 14min:
Option #1: Find 1RM Clean & Jerk. If you PR’d last week, then go to Option 2
Option #2: Power Clean “practice” – work up to some heavy triples. Drop and reset each rep.
WOD
6 Squat Cleans – L: 165/105; S: 225/135
6 Burpee Pullups (S: Muscle Ups)
Run 400m
6 Squat Cleans
6 Burpee Pullups (S: Muscle Ups)
Run 400m
6 Squat Cleans
6 Burpee Pullups (S: Muscle Ups)
Run 400m
6 Squat Cleans
6 Burpee Pullups (S: Muscle Ups)
-compare to 10/26/15
Daily Reading
1. Don’t Make Nutrition Sexy (pdf)
2. How to size your RPM Jump Rope <-- We highly recommend this rope!
3. Why training harder doesn’t necessarily mean training better
4. What’s the best knee position for lower body exercises? It depends… (of course)