Monday, April 10, 2017

Power

Back Squat
Min 0-2: 5 Reps @ 50%
Min 2-4: 4 Reps @ 60%
Min 4-6: 3 Reps @ 70%
Min 6-8: 1 Rep @ 80%
Min 8-10: 1 Rep @ 85%
Min 10-12: 1 Rep @ 90%
Min 12-14: 1 Rep @ 95%
Min 14: New 1 RM attempt

WOD
 3 RFT:
12 Power Cleans (135/95)
10 Toes to Bar
8 Push Jerks (135/95)
100 Yard Sprint

Post WOD:
3 Rounds:
:30 Hollow Rock Hold

Tip of the Day
When dealing with multiple rounds of a WOD that is "grippy", it would be a good idea to break the movements into smaller sets.  On the cleans, try 5-4-3, the toes to bar 5-3-2, the jerks 4-4.  The reason for this is to keep you moving with smaller breaks.  Doing larger, unbroken sets today will lead to longer break periods later in the WOD.  Keep the intensity high.