4/25/19

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Barbell WOD:

1.) CLEAN COMPLEX: 1 CLEAN + 2 FRONT SQUATS + 3 THRUSTERS (5x1) @65% of 1 RM C&J

2.) Front Squats work to 80% of your 1 RM for a set of 5, then drop set (-44 lbs) for a set of 5

3.) Push Press 4x3 Work at 60% of your 1RM Clean & Jerk

Accessory:

1.) 3x10 sandbag squats directly into 5 box jumps (as high as possible)

2.) Tabata DB shoulder press (on the "rest" you are actively holding DB in front rack position)

3.) 3 rounds 10 toe touches, 10 v-ups, 10 bicycles

Skill:

Yoke Carries 3x down and back (preferably racked on shoulders, very few will be able to do OH carries)

4/18/19 #barbelllife

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1.) Clean and Jerk: Work at 85% of your 1RM Clean & Jerk for 3x2

2.) Pause Front Squats: Work at 75% of your 1RM Front Squat for 4x2.

3.) Superset: 3 rounds of Bent over row x8 (Work at 65% of your 1RM Snatch) / Plyo Push ups x8

Hold a one second pause at bottom of each rep. 

 

Accessory:

1.) Barbell Thrusts 3x10 :30 bridge hold following each set

2.) Landmine row/press superset 3x10 each side

3.) 50 sit ups 

 

Skill:

Find a moderately challenging sandbag and push yourself to hold it for 5:00 mins