2014-03-04

TUESDAY... OPEN GYM 4-7 & GAMES TRAINING

Open training & challenge WOD:

SKILL:
Tall Clean
2-2-2-2
(Light weights while working catch speed & "catching the bounce" out of the bottom

POWER COMPLEX:
2 Power Cleans + 2 Thrusters (4 total sets w/ 3-4 minutes rest between sets)
* Work up to a challenging, but NOT MAXIMAL weight on this one if you're doing the Open... If you aren't then go as heavy as you can...

Use your best Push Press weight as a guide for this one... Probably ending around 90% of it on just the FINAL SET...

WORKOUT:
5 Thrusters (Heavy & unbroken is the goal on the FINAL SET)
6-12 FAST/UNBROKEN Toes 2 Bar (CAREFUL WITH YOUR HANDS!)
3-5 UNBROKEN Muscle Ups (Kipping OR Band Assisted)
* 4 Rounds w/ 60-90 seconds rest between each round *

Round 1 - Use 63#/95#, Round 2 - 83#/115#, Round 3 - 103#/135#, Round 4 - 133#/165#
(Work off of your best PUSH PRESS/THRUSTER max & go 50%, 60%, 70% & 80% on the last set... Scale UP if you think you can...)

POST WOD:
100 Standing Band Rows OR Band Pull Aparts... Big sets!

POST ALL RESULTS TO COMMENTS

1 comment:

Emilie Goldsberry said...

98# on 2 power clean & 2 thrusters
53-83# on WOD, 8 TTB each round, muscle up progression with green and red bands x 3