Monday, January 8, 2018

Barbell

Warm Up Sets:
Set 1: 3 Power Cleans + 3 Front Squats + 3 Split Jerks @ 40%
Set 2: 2 Power Cleans + 2 Front Squats + 2 Split Jerks @ 50%
Set 3: 1 Power Clean +  1 Front Squat + 1 Split Jerk @ 60%

Then: 10:00 EMOM of Squat Clean & Jerk
Minute 1: 1 Squat Clean & Jerk @ 65%
Minute 2: 1 Rep @ 70%
Minute 3: 1 Rep @ 75%
Minute 4: 1 Rep @ 80%
Minute 5-10: Continue to build to a heavy squat clean & jerk

WOD
8 RFT
5 Devil Press (40/25)
1 Power Clean (205/135) Rx+ (225/155)

Tip of the Day
We want today to be heavy, not so heavy that you fail or that you have to rest a while between movements.  By heavy, we mean we want you to have to give yourself a bit of a pep talk and then walk up and be explosive.  We want you to test your heavy lifts under some fatigue.  Choose a weight today that is heavy but not sloppy!  Remember that solid form at any weight will make you better than just doing a heavy weight regardless of how it looks.