Monday, August 24, 2015

Power

Anderson Front Squat 1 RM

Accessories
2 Rounds:
1a) 8 per leg lateral step ups
1b) 12  Barbell Hack squats
1c) 25 DB side bends per side

WOD
For Time:
4 Clean & Jerks (155/115)
60 m sled pull (135/90)
6 Clean & Jerks
60 m sled pull
8 Clean & Jerks
60 m sled pull
10 Clean & Jerks
60 m sled pull

Tip of the Day
When you are wanting to speed up your clean and jerks in a WOD, practice going straight from catching the clean into jumping the jerk overhead.  In other words, eliminate the pause and reset after the clean.  You are already receiving the bar in a dip position, all you have to do is drive it up and drop back under.