Monday, December 11, 2017

Barbell

10:00 EMOM
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat
Set 1 & 2 @ 50% of Squat Clean
Set 3 & 4 @ 55%
Set 5 & 6 @ 60%
Set 7 & 8 @ 65%
Set 9 & 10 @ 70%

WOD
"DT"
5 RFT
12 Deadlift (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Tip of the Day
The weight on today's workout should be based on your ability to cycle the hang power cleans.  A good way to break this up for rest is to do 11 deadlifts, rest, do deadlift 12 then start the hang power cleans.  Complete 8 hang power cleans then rest.  Complete rep number 9 of the hang power clean and then try to complete all 6 push jerks unbroken.  If you feel that you need more breaks than that, you may do so but make sure your rest breaks are small, using the clock if you need.  This is a great test of mental toughness today.  Pick a game plan and stick with it as long as possible.