MONDAY 11-26-18

 

 

WARM UP
2 Rounds:
Row: 10 Strokes easy, 5 strokes hard, 10 strokes easy, 5 strokes hard
5/5 Dumbbell single-leg deadlift
5 Dumbbell Sweatt shrugs

1 round

8/8 Spiderman lunges

10/10 Lateral lunges
Inchworm + Push-ups (5, 4, 3, 2, 1 push-ups)
10/10 Windmills

warm up (3 sets)
1 Clean + 1 front squat + 1 jerk

1x @ 30%
1 x @ 45%
1 x @ 60%

Strength/Power
Every 1:30 for 12:00 (8 sets):
1 Clean + 1 front squat + 1 jerk
3X @ 75% of 1RM clean & jerk
2X @ 80% of 1RM clean & jerk
2X @ 85% of 1RM clean & jerk

FRONT SQUAT
Every 3:00 for 12:00 (4 sets):
6 Front squats
Sets 1-2 @ 65%
Sets 3-4 @ 70%

Notes:
No additional warm-up should be necessary, so jump right into this after completing the clean & jerk complex. These are strength stamina sets, so this will transition from hypertrophy to strength development.

WOD 10 min AMRAP

10 Chest-to-bar pull-ups
10 Dumbbell box step-ups 24″/20″  (50lbs/35lbs each hand)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Set 1: @ 30% of 1RM clean & jerk
Set 2: @ 45% of 1RM clean & jerk
Set 3: @ 60% of 1RM clean & jer

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