Monday 5.22.17 WOD

Jule- Ardmore, Adam - Wayne

Happy Birthday 30th Jules Burstein & 49th Adam Feinberg!

Mobility: 5min

X-Band Walks x 10 steps each direction

Warm-up: 10min

Power Clean Drills:
Front Squat x5
Dip-Shrug x5
Muscle Clean (from hip) x5
Hang Power Clean x5
Squat Clean x 5
10 Back Squat w. bar
10 Good Mornings

Strength: 15min

Back Squat (Wave: 3-2-1-3-2-1+)
– Second Wave heavier than first wave.
– Beg: 5 x 5, adding if form permits.
– Last set is AMRAP set.
– Score AMRAP (reps)
Training Intent
Start at 50% of 1RM and progressive build using the first wave as a potentiation wave. The purpose of the initial sets to prime your athletes CNS for the heavier sets. Wave loading is an effective way to efficiently work up to heavier loads with compound movements.

WOD: 15min

30 Power Cleans (95, 65)
49 Thrusters (95, 65)
Rx: (75, 55)
L2: (65, 35)
L1: (45, 25)
Training Intent
Goal is to make it through 1 complete round. Advanced athletes should be able to get into round 2 of thrusters. Weights should be light on thrusters and capable of being done in sets of 10-12 reps. This workout will be quite taxing due to the global nature of the movements so breaking sets early is advised. This workout is very easy to go out to fast because the weights are light and redline. Don’t let that happen to your athletes. Make sure they keep the loads light, but pace this as they would any other 10 minute AMRAP.

$ Out: 10min

Single Leg RDLs: 3 x 8-10 ea. Rest 90s.