November 16th TGIF

ANNOUNCEMENT

Dont forget This Sat and the next sat were having a beach wod at Kalapaki Beach Starts @9 AM

** THIS SUNDAY IN GYM THANSGIVING POTLUCK @ 5PM

theres a sign up on white board.

 

WARM UP

On a bike or rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

Then 3RNFT
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch

 

COMPLETE
BARBELL PREP
TIPS
With an empty bar barbell
2 Rounds:
3  deadlifts
3 Hang muscle clean
3 Front squats
3 Push jerks
3 Split jerks

Building Sets:

=1 COMPLEX

1 Power clean + 1 squat clean + 1 front squat + 2 split jerks (light)=

2 sets: (light)

1 Set:
(light to moderate)

then

2 Sets:

1 squat clean +1 front squat +2 split jerk
(moderate)

2 Sets:
1 Squat clean + 1 split jerk (at roughly 80%)

 

 

STRENGTH/POWER
CLEAN AND JERK – WEIGHTLIFTING

In 10:00 find a 2 rep max:
Squat clean & jerk

*This is performed as singles, but the 2 reps must be completed in a 0:30 window.

*The 2RM is a sub-maximal benchmark that is indicative of progress without the pressure of a 1RM. There is limited time for the effort, so don’t get wrapped around the axle if you don’t reach a 2RM.

 

 

AMRAP 8:00
Squat clean & jerk
use 80% of heaviest load from above

Notes:
Belt up, wear lifting shoes and take the time to get set-up and perform each rep with good technique. As you fatigue, consider the time left and adjust the frequency of rest versus reps.

 

 

POST WOD

6 Sets of: 10/10 Bulgarian split squats (AHAP) Rest 0:30 between legs

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