MONDAY, 8 August 2016
Warmup
Run 400M
Then
• 3 sets:
1) Push Ups x 3
2) Pistols x 5 (each leg; add weight if able)
3) Glute-Ham Raises x 5
Strength/Skill
BEGINNER WEIGHTLIFTING
1) Rack Delivery: 3 x 3
2) Scarecrow Clean: 3 x 3
3) High Hang Clean: 3 x 2
Add weight where appropriate
INTERMEDIATE WEIGHTLIFTING
3 sets: Shankle Complex (1 Deadlift + 3 Hang Pulls + 1 Hang Clean + 2 Jerks) @ 72.5% C&J 1RM
- Rest 2 minutes between each complex.
WOD
4 rounds EACH for time:
5 Power Cleans, 135/95#
5 Front Squats, 135/95#
5 Jerks, 135/95#
9 Chest-to-Bar Pull Ups
9 Ring Dips
- Rest 3 minutes between rounds.
• Post time for EACH round to whiteboard / comments.
Extra Work (Add to Main Session or Complete 4+ hours AFTER Main Session):
STRENGTH (if added to Main Session, perform between Weightlifting and Conditioning)
Front Squats: 1 x 8 @ 70% FS 1RM, 1 x 5 @ 75%, 2 x 3 @ 80%, 3 x 2 @ 85% – rest 60 seconds EXACTLY between each set.
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