Wednesday June 26, 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.