2014-05-12

MONDAY WORKOUT

Barbell skills and lets try a version of the final Regionals WOD out!

BARBELL SKILL:
Work barbell positioning and lots of speed under the barbell for 15-20 minutes of the following two movement complex:

- Rep 1 - Tall Clean (Remember this is a FULL SQUAT catch & NO HIPS to start the lift)
- Rep 2 - SUPER High Hang SQUAT Clean (Just a 2-4" dip PLUS a PAUSE before driving up and get under the barbell fast!)

* Work up to a moderate to heavy-ish load over 4-6 total sets... Lots of practice!

WORKOUT:
Regional WOD #7 - ish

Pick your version on this one and see how you do...

Version #1:
"Rx'd"
64 Kipping Pull Ups (No Chest 2 Bar)
8 Overhead Squats (135#/205#)(Use 80-90% of your best Snatch Max)(Try to make it HEAVY)
(8 Minute Cutoff)

Version #2:
32 (Women)/48 (Men) Kipping Chest 2 Bar Pull Ups
8 OH Squats (135#/205#)(80-90%) OR 8 Front Squats (165#/245#)(85-90% Clean 1RM)
(NO RACK USAGE)
(8 Minute Cutoff)

Version #3:
24 (Women)/32 (Men) STRICT Pull Ups (Use bands, if needed, but it needs to be TOUGH!)
8 Overhead Squats (135#/205#)(80-90%) OR 8 Front Squats (165#/245#)(85-90% Clean 1RM)
(NO RACK USAGE)
(8 Minute Cutoff)

Pick any version you like, but make sure it's tough for you... Especially the weight for the second part, but make sure it's not way too far out of reach...

You can clean and jerk the overhead squat into position, if needed...

POST YOUR BEST WEIGHT AND TOTAL TIME TO COMMENTS

13 comments:

Lisa Dempsey said...

70# cleans
Option #3: 24 PUs (no band);
55# OHS 6:30

Jordan said...

175# cleans

7:06 rxd

Emilie Goldsberry said...

105#; option 2 no band, 80# for OH squat 7:32

Sharon said...

83# cleans

6:42 #3 58# med green & sm blue bands

John Dunn said...

145# Clean complex
DNF 32 Strict PU + 7 FS @ 155#

Darren said...

155# cleans
Option 1: completed 1 ohs @ 125#,
4 ohs @ 115#

Chris Daniels said...

170# cleans
Rxd 64 kipping pullups 8 ohs@ 95 6:51

Anonymous said...

83#
Option 2 - red and green band 6 minutes (63#)
Laura Z

Kevin said...

125# cleans
option 1 - 7 reps @135#

Anonymous said...

120# cleans
Option 1 oh @95# 4 reps
Dave

Jason Monroe said...

175#
5 OHS @ 150#

pirish said...

145# cleans
7:06 Option #3 with blue band,
95# OHS

Colin McDermott said...

205#; 8:00 rx