Friday 131114

benStoneNose

Power/Strength:

 

  • Hang Clean

    • 2 x 2 @65%
    • 2 x 2 @70%
    • 3 x 2 @75%
    • Focus on speed under the bar! This should not be a ‘load focus’ session, this about nailing EVERY rep.
  • Front Squat 3 x 2, as heavy as possible

Conditioning: 20 min cap

    • Jackie:
      • 1000 M Row
      • 50 Thruster @ 44#/33#
      • 30 Pull-ups
    • Scaling:
      • Row: scale meters
      • Thrusters: Scale load or Jumping squats with a clap overhead. no empty PVC pipes on this one.
      • Pullups: ring rows
    • Optional for high level 2 and level 3 athletes: “Jackie the Lionhearted”
      • Three rounds
        • 1000/50/30
        • 500/25/15
        • 250/15/10

3 comments to Friday 131114

  • Jason Fortin

    Cleans up to 75%–>135# 3×2
    Push press –> 125 3×3

    2 rounds complete rxd in 18 and change. Next time I’m getting the third done. Might be my favorite WOD to date.

  • Jason Fortin

    Stronger, Faster, Healthier is having a Black Friday – Cyber Monday sale. All items are 20% off. You can also use the code “APL” for an additional 10% off. Not a bad deal…

  • Aaron Ferrufino

    Cleans-
    65lbs. for the entire excercise. Worked on mechanics.

    WOD- 11:49 with pull up on rings

Leave a Reply

 

 

 

You can use these HTML tags

<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>