7/19/13 WOD: "I play to win, whether during practice or a real game. And I will not let anything get in the way of me and my competitive enthusiasm to win." ~ Michael Jordan BBG Snatch from Blocks. Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed. Clean & Jerk from Blocks @ Power Position (same position as Snatch – refer to above demo): Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed. STRENGTH: 1) HBBS: 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75% 2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec. 2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec. ***Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work). 3a) 3XME Strict Pullups – rest 60 sec. 3b) 3X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) NOTE: Most everyone will do Back Squats and the following CONDITIONING WOD: FOR TIME.... 30 T2B 30 Shoulder 2 OH 30 Waling Lunges-Front Rack, 95/45 30 Pull-Ups 30 Dips 30 GHD Sit-Ups or Pike Sit-Ups 300m Run CORE/MIDLINE: 3 minute Variety Pak
Posted on: Fri, 19 Jul 2013 16:42:19 +0000
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