WOD Wednesday, September 16, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

WARM-UP

Burgener/Skill

5 Power Snatch

5 OHS

5 Thrusters

5 K2E

STRENGTH

30min

1 Rep Max Snatch

5,3,3,3,1,1...

WOD

3 Rounds for Time

12 min Cap

500m Row

12 Thrusters (95/65)

21 TTB

BARBELL CLUB WORK

1.  3 position cleans: 1st rep from floor, 2nd rep from hang, 3rd rep from high hang.  just like monday with the snatch.     :work up to (60%x1+1+1, 65%x1+1+1, 70%x1+1+1)3    3 waves….the high hang may require a tad bit of bend at the hips BUT…..only minimal and ONLY IF YOU HAVE TO!!!

2. rack jerks behind neck:   1, 1, 1, 1, 1, you select the weight but make it a challenge.

3. clean speed pulls: (chest upright) 75%x3, 80%x3, 85%x3.  you can use straps.  drive full foot, finish, pull body down…but keep a very straight chest when pulling down.

4. pull ups (strict) 25 total.  (i love strict pull ups, so get use to them)

5. sit ups with a 5 kg plate behind head: have someone hold feet….curl up…do not arch up…touch elbows to bent knees. 50 total any way you can.  if 5 kg is too hard, then reduce the weight.  i prefer feet over a bench if you can.  if not, then normal way.