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Monday 8.6.12

6
Aug

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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