Tuesday November 7, 2023

Warmup

1:30 bike/row

10/side DB OH press

10/side DB upright row

10/side RDL

10/side DB clean

10 Kneeling pallof press https://www.youtube.com/watch?v=0IyjZsXi91k

10 plank pull throughs

10 quadruped rock backs https://www.youtube.com/watch?v=x1EOLZDWA80

10 cat/cows

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

BB Warmup

10 elbow rotations

5 shrugs

5 high pulls

5 hang power cleans

5 split jerks

Skill/Strength

Work up to a heavy clean and jerk

WOD Primer

2 rounds:

5 cals

4 shoulder to overhead

3 power cleans

2 clean and jerks

WOD

25/20 cal row or bike

25 shoulder to overhead

25/20 cals

20 power cleans

25/20 cals

15 clean and jerks

25/20 cals

25 minute time cap.

F:  reduce volume; light barbell or double DB (or both)

P1:  115/75 (shoulder to overhead); 135/95 (power clean); 155/105 (clean and jerk)

P1.5:  95/65; 115/75; 135/95

P2:  75/55; 95/65; 115/75

C:  135/95; 155/105; 185/125; bike cals