Tuesday December 26, 2023

Warmup

1:30 Bike/Row

10/Leg  DB RDL

10/Arm DB OH Press

5/Arm DB Hang Clean

5 Goblet Squats

10/Side Fire Hydrants

10 Bird Dogs

Mobility

Banded hamstring stretch :30/side

Banded front rack stretch :30/side

BB Warmup

10 Elbow Rotations

5 Shrug

5 High Pulls

5 Power Cleans

5 Strict Press

5 Split Jerks

Skill/Strength

Clean and Jerk

Work up to something heavy.  Or spend this time practicing the movements in the WOD.

WOD Primer

2 rounds:

5 deadlifts

4 hang power cleans

3 front squats

2 shoulder to overhead

WOD

Williams

5 rounds:

12 deadlifts

9 hang power cleans

6 front squats

3 shoulder to overhead

F:  light barbell; OR kb SDHP > kb swings > kb front squats > b shoulder to overhead (3 each arm)

P1:  135/95 (this is the RX for this workout)

P1.5:  115/75

P2:  95/65

Then (optional)…

25/20 cals

50 situps or GHD situps

25/20 cals