Wednesday, 8 February, 2017
WARM UP – MOBILITY
Big dynamic stretch with shoulder and hip openers
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BB warmup for C&J:
5 Clean Pulls + 5 Muscle Cleans + 10 Strict Press
5 Power Cleans + 5 Front Squats + 10 Push Press
10 T&G Power Clean & Push Jerks – work on cycling the bar efficiently
WOD A
POWER CLEAN & PUSH JERK X 6
A) E2MOM x 6 sets: Touch & Go Power Clean & Push Jerks
Sets 1&2: 10 reps @ 55-60% (of max power C&J)
Sets 3&4: 8 reps @ 60-65%
Sets 5&6: 6 reps @ 65-70%+
*Percentages are loosely based, try to go more by feel
WOD B
PAUSE FRONT SQUAT X 1
3 second pause in the bottom position
In the remaining time in class, perform 6 WORKING sets of Pause Front Squats
2 sets of 5 reps @ 60-70%
2×3 @ 70-80%
2×1 @ 80-90%+
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-3 sec Pause in the bottom of each rep
-If you don’t have a 1RM, go by feel, all working sets should be difficult but none should take you to failure
ACCESSORY
3-4 Sets
8-10 GH Raises
10-12 Single Arm KB Rows
2-3 Crossover Recovery exercises
OPTIONAL CONDITIONING
1) 3 sets of: 2 min Assault Bike hard / 1 min easy
-Rest 5 mins-
2) 3 sets of: 2 min Row hard / 1 min easy
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-You may start on either the row or the bike
