FRIDAY 1/25/19

 

 

 

 

WARM UP

5 intervals of:
0:50 Easy
0:10 Hard

 

Kettlebell Front Rack Warm-Up:

5 Half kneeling windmills.
5 Arm bar with press.
10 Quadruped rotations.
10 Half kneeling halos.

 

EMOM for 3:00 (3 sets):
Set 1: 5 Push press (light)
Set 2: 5 Push press (medium)
Set 3: 5 Push press (medium heavy)

Every 1:30 for 6:00 (4 sets):
2 Clean & jerk
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

These sets should prep you for the heavy session. Yes, they seem out of order, but allow the push press to set you up for a heavier jerk.

STRENGTH/POWER
CLEAN AND JERK – WEIGHTLIFTING

Every 1:30 for 9:00 (6 sets):
2 Clean & jerks
Sets 1-2 @ 75%
Sets 3-4 @ 80%
Sets 5-6 @ 85%

Notes:
The C&J’s should be treated as two singles.

 

STRENGTH/POWER
PUSH PRESS – WEIGHTLIFTING

In 15:00,
Find a 5RM push press

Notes:
The push press is the focus for the session and should result in a PR. No distractions, no phone, no Instagram, no tweets… just pure impact.

 

Post WOD

1 Mile cool down

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