Tuesday 5/22/18

By | WODs | No Comments

Strength Cycle: Post-Open Cycle – Week 7

Strength/Skill
E2M14M
L: 2 Squat Clean – add some weight from two weeks ago, but focus on moving well
S: 1 Squat Clean @ 90+%
*If you’re not coming to the gym tomorrow, build to a near 1RM. But, if you’re coming tomorrow (and maxing out your 1RM Back Squat), you might want to hold a little back today.

WOD
50 Pushups
40 1-Arm Hang DB Clean and Jerk – L: 30/20; S: 50/35
30 Push Press – 115/75 (S: HSPU)
20 Alternating DB Snatch (S: Squat Snatch)
*Cap = 14min. This chipper ends on a very challenging DB movement. Aim to move cleanly, and execute those snatches well, not just fast. It’s ok to slow down at this point and work on this very complex movement while under fatigue. Your arms are definitely going to be blown out by the time you get there.

Cooldown
Puppy Dog on Barbell

Daily Reading
1. Dont Lock The Elbows In The Snatch & Clean Pull
2. When Should You Use a Weightlifting Belt?
3. Cranky Elbows?
4. How Wall Street Brought Down Georgia’s Suspicious Chicken Price Index

Recent WODs

Tuesday 5/22/18

| WODs | No Comments

Strength Cycle: Post-Open Cycle – Week 7 Strength/Skill E2M14M L: 2 Squat Clean – add some weight from two weeks ago, but focus on moving well S: 1 Squat Clean…

Monday 5/21/18

| WODs | No Comments

Strength Cycle: Post-Open Cycle – Week 7 Strength/Skill E3M12M 4 Zero Bounce Deadlift @ 87.5-97.5% of your 5RM *Shoot for the same weight as last week, when we only did…

Unloaded 5/20/18

| WODs | No Comments

Unloaded AMRAP 20 90 KB Deadlifts – L: 53/35; S: 70/53 80 2-DB Push Press – L: 20/10; S: 35/25 70 Double Unders 60 KB SDLHP 50 Box Pushups (S:…

The Weekend WODs

| WODs | No Comments

Saturday Teams of 2 2 Runs (200m or Row 250/200m or Bike 500/400m each) 4 Snatches – L: 75/55; S: 115/75; SS: 135/95 6 Thrusters 8 CTB (S: BMU/RMU) 10…

Friday 5/18/18

| WODs | No Comments

Strength Cycle: Post-Open Cycle – Week 6 Strength/Skill OTM for 12min L: 2 Power Snatch – moderately heavy S: 1 Squat Snatch @ 75-80% WOD 3 Rounds 12 Hang Power…

Unloaded 5/17/18

| WODs | No Comments

Unloaded OTM for 10min L: 8; S: 12 AKBS – 53/35 L: 8; S: 12 Front-Foot Elevated Lunges *Both in the same minute. Place one foot on a 15lb plate,…

Thursday 5/17/18

| WODs | No Comments

Strength Cycle: Post-Open Cycle – Week 6 Strength/Skill E2M14M 1 Split Jerk *Build weight across the sets. Go heavy, but don’t go PR-hunting + Max Strict Pullups in 60sec *Scale…

Wednesday 5/16/18

| WODs | No Comments

Strength Cycle: Post-Open Cycle – Week 6 Strength/Skill E3M15M 2 Back Squat – L: Heavy w/ solid form; S: @ 90+% + 12 Half-Kneeling Upside Down KB Press – 6l/6r…