Jennifer and Doyle are Limitless. Are you? Strength- Front Squat 3-3-3-3 @ 33X2 (sets start at 65% 1 RM) Skill Transfer/Olympic- Clean Complex x 5 (High Hang Clean, Hang Clean, Clean) WOD: 15 min AMRAP Run 200m 10 Ball Shots 5 Pull-ups ( 10 pull-ups if you are a ninja) #amrap #awesome #frontsquat #olympicweightlifting #cleanjerk #hyperformance #wod #work #ballshots
Warm-up- (throw some sort of Deadbug movement into it) Iso/Stab- (as a cash out perform 50 weighted sit-ups) Gymnastics- 3+ Sets max reps strict as possible ring rows (until you get 30 reps) Strength- Back Squat 3 RM Skill Transfer/Olympic- none WOD- 8-10 Min AMRAP increasing ladder 1 Power Clean and Over Head 2 TTB 2 PC and Overhead, 4 TTB, 3/6, 4/8, 5/10, 6/12, 7/14, 8/16… etc #amrap #backsquat #cleanjerk #deadbugs #ringrow #ttb
Strength- Front Squat 3 x5 @ heaviest 5 from last week Skill Transfer/Olympic- 12 min to work up to a heavy full clean for the day WOD- 4 Rounds 1-3 HSPU (scale up to deficit) 5 Ring Row 7 Front Squats @ 60% of your MOD #frontsquat #hspu #ringrow #cleanjerk #awesome #programming #skilltransfer #olympicweightlifting
Let me get you excited about where we are going with one of my favorite commercials. Awesome, right?! The next 6-week focus is (in Drew's words) "Oly-Centric." "We are working towards developing core competencies, confidence, and strength in the Oly Lifts (clean & jerk and snatch) while still maintaining strength." Excited? Me too! Because these faster lifts are more complex, it's difficult to make progress unless you practice more frequently.
Over the course of the next