Monday, 13 September WOD

Fundamentals Course this Saturday, 18 September 0900.

Warm-up

  • 400m Run –then–
  • 3 Rounds
    • 10 Single KB Leg Deadlifts (total)
    • 15 KB Swings (light KB)
    • 20 Air Squats
    • 30 sec Hollow Hold

Strength/Skill: Power Clean & Jerk

  • Power Clean & Jerk 5×3
  • Use the same weight for each set.
  • Rest 2 mins between sets.
  • 75-80% 1RM Singles or touch and go as desired.

METCON: ALTERNATING EMOM

  • Every 1 min for 10 mins, alternating between:
    • 10 Power Cleans, 135/95 lbs
    • *Bar Facing Burpees
      • *Round 1: 10 reps
      • *Round 2: 11 reps
      • *Round 3: 12 reps
      • *Round 4: 13 reps
      • *Round 5: 14 reps

Scaling Options: For the emom scale to a power clean weight that you can hold unbroken or at least 7-8 reps unbroken. A good way to scale the Burpees is to start from a lower number so maybe like 7-8-9-10-11 Reps. The idea here is to keep the power cleans fast and unbroken and get some rest. Then the first 2-3 Sets of Burpees should be such to give you 30+ seconds of rest and the last 2 sets should be the more challenging Rounds so pick your reps appropriately.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s