Wednesday January 10, 2024

Warmup

1:30 bike/row

10 banded straight arm raises

10 banded bent over rows

10 banded straight arm pull downs

10 banded tricep extensions

10/side banded kneeling pallof press

10 scapular pushups

10 scapular pullups

Mobility

Child’s pose 1:00

Pigeon pose :30/side

BB Warmup

10 elbow rotations

5 high pulls

5 muscle cleans

5 tall cleans

5 hang power cleans

Skill/Strength

Establish a 1 rep max power clean

WOD Primer

2 rounds:

3 power cleans

3 dips

3 pushups

1 negative pullup

WOD

Power Cleans 5/4/3/2/1

Matador Dips 10/8/6/4/2

Strict Pullups 5/4/3/2/1

Rest 3 minutes

Power Cleans 10/8/6/4/2

Pushups 20/16/12/8/4

Pullups 15/12/9/6/3

F:  light barbell hang power clean; box or bench dips; jumping or controlled negative pullups for strict; ring rows for regular pullups; box pushups

P1:  155/105 (part 1), 135/95 (part 2)

P1.5:  135/95, 115/75

P2:  115/75, 95/65

C: 

Power Cleans (185/125 or more)

Wall Climbs

Bar Muscle Ups

5/4/3/2/1

Rest 3 minutes

Power Cleans (155/105 or more)

Handstand Pushups

Chest to Bar Pullups

10/8/6/4/2

Combine options as desired.