WOD Wednesday, July 29, 2015

WARM-UP

Clean Burgener/Skill

10 Cleans

5 Push Press

5 Front Squats

10 Walking Lunges

Banded Shoulder

WOD

5min Cap

"Grace"

30 Clean and Jerks (135/95)

POST STRENGTH

5x5 Front Squats (65-75%)

POST CONDITION

1000m Row + 800m Run

BARBELL CLUB WORK

1. BARSKI (HANG)  cleans: all 3 reps are from mid thigh.  straps are not allowed. work up to 60% x 3×3. 65%x3×3.
2. clean deadlifts: use same set up as you clean:  work up to 90%x3, 95%x3x2.   using great form.  i suggest pausing at 1-2″ above the knees to feel the hamstrings activate.  making sure your weight is distributed slightly towards the heel, the shin is perpendicular to the floor, back is tight slightly arched and shoulder are over the bar.  this is critical. from here go to the down position and then stand.
3. rack jerks behind neck+ rack jerk in front: work up to a med heavy weight.  you will be able to do more from the behind neck position than from the front.  so choose your weight wisely.  do 5 sets of 1+1.
4. back extensions using a barbell or plate.  pause at the top.  3 x 6.
5. 50 toes to bar.