WOD - 21 September 2014 STRENGTH: 1x squat clean/1x power clean ladder. Begin with 115# on the bar, complete 1 squat clean then one power clean. Rest 2 minutes, then add 15#. When you reach a weight you can no longer power clean, continue the ladder only with the squat clean until you reach a weight you can no longer successfully complete. WU: 10 minutes moderate aerobic work (any mix of run, row, jump rope, stairclimb). ROM drills. Utilize 3-5 minutes to warmup to clean/power clean, cool down 2-4 minutes then complete MetCon. SCALE #1: Reduce starting weight to 45% personal 1 RM squat clean. SCALE #2: If you have been coached and your mechanics are still not yet consistent, spend 15 minutes on squat clean/power clean skill work with a weight no greater than 115#. SCALE #3: If you have not been coached in the proper mechanics of this movement, DO NOT attempt this strength workout. SKILL: Utilize remainder of hour to work on the one or two movements you suck at most. _______________________________________________________ ALT STRENGTH: 10 minute, on the minute…4x strict ring dip. SCALE: Reduce to 2x or 3x. Substitute ring dip negative as necessary.
Posted on: Sat, 20 Sep 2014 22:42:30 +0000
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