ALL WARM UPS ARE THE GYMNASTIC Warm Ups A. 12 minutes to find max hang power clean. B. BB Back rack bulgarian split squat – 3 RM per leg – rest as needed C. BB Pendlay row, 6 x 3 For time: “Jackie” Row 1k 50 Thrusters 45# 30 Pullups Day 2 A. DL @ 70% of 1 RM – 2 reps EMOM x 8 B. CG bench press @ 60% of 1 RM; 3 reps EMOM x 10 minutes Core: 3 sets of Max Effort Knees to Elbows For time: 50 kb swings @ 70/55#, 50 burpee box jumps @ 20/15″ Day 3 1) 7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec. 2a) 5X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec. 2b) 5X2 1&1/4 Front Squats – VERY heavy, rest 60 sec. WOD 4 X 400m Run – rest 1:1 in between all, all repeats should be at 100% effort. Day 4 21-15-9
Competitor WODS Week 11
Deadlift 205#
Box Jumps 24″
wait 20 mins then Conditioning For time: 7 Rope Climbs 15′ 14 Thrusters 115/75# 25 HR Pushups 5 Rope Climbs 15′ 10 Thrusters 115/75# 25 HR Pushups 3 Rope Climbs 15′ 6 Thrusters 115/75# 25 HR Pushups]]>
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