[singlepic id=315 w=600 h=400 float=]
Warm/Premove/Roll
Skill/Strength:
Rack Position (for those that don’t have it yet or if you still need conditioning)
OH Squats
WOD
“The Chief”
Max rounds in three minutes of:
135/95 lb. Power Cleans x 3 (scale as necessary)
Push-Ups x 6
Squats x 9
Rest one minute. Repeat for a total of five cycles.
warm
footwork
premove
OH squat work
WOD:
“The Chief”
Max rounds in three minutes of:
55(?) lb. Power Cleans x 3
Push-Ups x 6 (tiniest incline EVER!)
Squats x 9
Rest one minute. Repeat for a total of five cycles
cycle 1: 3 (3/6/5)
cycle 2: 3 (3)
cycle 3: 3 (3)
cycle 4: 3
cycle 5: 3 (2)
#
Warm: Shoulder Rolls, Elliptical, Shoulder Stretches
Trigger point work on wrist.
Bench Press:
(~ 1:30 min rest between sets)
8×95
5×115
3×135
2×165
1×185
1×195 – Spot
10×145
#
“The Chief”
75lb power clean
Bench scaled pushups
Squats (no weight)
Round 1 – 3 rounds
Round 2 – 3 rounds + 3, 4
Round 3 – 3 rounds + 3, 6
Round 4 – 3 + 3, 6
Round 5 – 3 rounds + 3
This was super tough because pushups are on my “suck list” but it felt good to push through it.
#
“The Chief”
135lb Power Clean
Round 1: 4 (3/6)
Round 2: 4 (3)
Round 3: 4 (1)
Round 4: 4 (1)
Round 5: 4 (3)
tough. can do better when wind comes back.
#
warm
footwork
premove
WOD:
“The Chief”
Max rounds in three minutes of:
3 cleans
6 push ups (on 24 in step)
9 squats
rest 1 min
5 rounds:
cycle 1: 3 (3/1)
cycle 2: 3 (3/2)
cycle 3: 3 (3/6/5)
cycle 4: 3 (3/6)
cycle 5: 3 (3/4)
#