WEDNESDAY 1/23/19

 

ROWING

Row 500m

 

Kettlebell Warm-up
*Whole body focus

3 Rounds (NFT):
5 Right arm single arm overhead lunges
5 Right arm single arm kneeling press
5 Right arm kneeling windmills
5 Left arm single arm overhead lunges
5 Left arm single arm kneeling press
5 Left arm kneeling windmills

NFT = Not for time.
*Use a light load.

STRENGTH

1 POWER CLEAN + 2 FRONT SQUATS

Every 1:30 for 7:30 (5 sets):
1 Power clean + 2 front squats

Set 1: @ 40% of 1RM clean & jerk

Set 2: @ 50% of 1RM clean & jerk

Set 3: @ 60% of 1RM clean & jerk

Set 4: @ 70% of 1RM clean & jerk

Set 5: @ 75% of 1RM clean & jerk

Notes:
This is warm-up for the weightifting after the conditioning. You have 2:00 afterward to prep for the 80% lifts. You can switch shoes, belt up, and wear any additional accessories you’d like during that time.

 

WOD

4 Rounds for time:
10 Toes to bar
60ft Dumbbell front rack walking lunge (50lbs/35lb)

 

 

Rest 2:00 before the weightlifting.

CONTINUE WORKING SETS

Every 1:30 for 9:00 (6 sets):
1 Power clean + 2 front squats @ 80% 1RM clean

Notes:
Heavy-ish lifting in a fatigued state. This will help replicate Open-type demands.

 

 

 

 

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