Monday, 06 August 2012 00:00
Monday 8.6.12
WOD:
AMRAP 10min
5 Power Clean and Push-Jerk, see chart
150m Run
If you are new to the movement or working on technique (hitting the pocket, driving the hips from the dip), you will do a hang power clean with a push press or shoulder press.
Strength:
Dead Lift 2-2-2-2-2-2-2-2-2-2 @70%-90%
Use the first 3 sets of two as a warm-up, then progress the remaining 7 from 70% to 90%. If you are tracking your weights this will be very easy to do. If you are not tracking your weight (and workout times), start this week. Tracking is mandatory from now on.
Chart for WOD
| Max Over Head | Working Weight | ||
| >300 | 225 | ||
| 295-270 | 205 | ||
| 265-240 | 185 | ||
| 235-220 | 165 | ||
| 215-205 | 155 | ||
| 200-180 | 135 | ||
| 175-150 | 115 | ||
| 145-125 | 95 | ||
| 120-100 | 75 | ||
| 95-85 | 65 | ||
| 80-70 | 55 | ||
| 65-50 | 45 | ||
| >50 | 35 | ||
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