Tuesday, October 13

Warm-up

Row 400

10 GHD sit-ups

5 jumping pull-ups

5 kipping pull-ups

10 wall ball 2 fers

5 chest to bar pull-ups

10 narrow grip push-ups

10 wide grip push-ups

10 jumping ring dips (jumping and jumping negatives okay)

10 medicine ball clean and jerks

Lift:

Cluster

3 reps at 30%, 3 reps at 40%, 3 reps at 50%, 3 reps at 60%, 3 reps at 70%

 

WOD

3 Rounds for time of:

10 Ring dips

20 Pull-ups

10 Thrusters

 

L1- Choose weight, jumping ring dips or negatives, ring rows

L2- 95/65lbs

L3- 135/95lbs

 

 

Olympic Weightlifting Program

 

Warm-up:

Tall Clean 3×3

Clean lift offs 2×5

 

Workout:

Clean shrug above the knee + Power Clean from AKN + Power Clean from Floor + Push Jerk = 1 rep

50%x3

60%x2

3×2@70%

 

Clean Pulls:

75%x5

80%x4

3×3@85%

 

Jerk:

50%x3

60%x2

70%x2

2×2@80%

 

Gymnastics WOD:

 

8 rounds for time:

6 ring dips

6 ring rows

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