11/2/2016

Upcoming local competitions:
12/3-12/4 - Hardbat Holiday Classic -

Welcome to our new strength cycle!
10 weeks: 9/12 - 11/18.
Please read the definitions of new words we will be using frequently the next few weeks above the goals board

WARM UP

4rds

10 air squats

15 walking lunges

5 inch worms

BUY IN

Jerk:

Free:
KB Swings
3 sets of 30-50 reps
Try to use regular 15-20 rep weight

RX:
or S2OH
5 sets x 2 reps
ascending

Comp:
1 sets x 3 reps
4 sets x 2 repsset 1: 70% set 2: 75% set 3: 80% set 4: 85% set 5: 90%

SKILL

use hook grip for the cleans

WOD

Four rounds for time of:
5 burpee ring pull ups
10 power cleans 115/75
25 wall balls 20/14

comp: MU; 135/95
free: KB clean 35/18

CASH OUT

Run 1 mile

MOBILITY

Everything