Tuesday, November 17

Warm-up

Run 400

10 abmat sit-ups

10 GHD sit-ups

10 Back extensions (hips are trapped on the pad)

10 kipping pull-ups

5 chest to bar pull-ups

10 jumping ring dips (jumping and jumping negatives okay)

10 medicine ball clean and jerks

Burgener warm-up with clean grip

10 Push or Split Jerk with PVC

 

Lift:

 

Clean and Jerk

3-3-3-2-2-2-1-1-1

 

WOD

3 rounds for time of:

Run 400 meters

35 GHD sit-ups

 

L1- abmat sit-ups

L2- RX

L3- GHD Wall ball 10/8 lbs

 

Olympic Weightlifting Program

Warm-up

5 minutes of double unders

Tall Clean 3×3

Clean lift offs 2×5

Burgener Warm-up with Clean Grip

 

Workout

Power Clean from Power Position + Power Clean from Floor + Push Jerk = 1 rep

3×50%

2×60%

2×70%

3 sets of 2×80%

 

Clean Pulls

5×75%

4×85%

3×3 at 95%

 

Jerk Behind the Neck

 

3×50%

2×60%

2×70%

2×80%

2×3 @ 90%

 

 

Gymnastics WOD

3 Minute  Side Splits  Hold Each Side

 

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