Strength
Deadlift – 1×5 (70%), 1×3 (80%), 4×1 (90-95%), 2×3 (Tempo – 70%)
—Work up to a heavy, but not maximal DL. Tempo = 5 sec count up & 5 sec count down
Conditioning
Buy In: 100 Double Unders
4 Rounds
8 Power Cleans 205/135lb
400m Run
Buy Out: 100 Double Unders
Assistance
3×15 GHD Weighted Back/Hip Extensions
WOD Notes: Weight for the power clean is 73-75% of 1RM. Make sure to receive bar with hips back in a 1/4 squat after hitting full hip extension. Avoid early arms pulls! The WOD starts & ends with 100 double unders. Take a mental note of how long it takes to finish the 100 double unders in the beginning & end of WOD (aim for less than 1 minute difference). The assistance/midline work will isolate areas that may need extra help for you to increase one of your lifts, so please try to always complete that work as well!
Reminder: Sign-up sheets are on my desk for this Saturdays “Gymnastic Skills” workshop @ 11:15am.
Jackie doing power cleans!