Strength – Week 3
Clean + Hang Clean + 2 Jerks – 1 Set Every 2 minutes x 6 @ 70-80%+
—Build to a heavy set. Squat at least 1 rep. Shoot for a little more than wk 2.
Conditioning
20 Min AMRAP w/ Partner
40/32 Cal Ski
6 (5 HR Push-ups + 10 Mountain Climbers)
20 Power Clean (increasing)
WOD Notes: Goal is 4+ Rounds. HR PU/MC complex: Each person will do: 3x each/rd (5 HR PU + 10 MC). Try to bring your foot up as high as possible on each mountain climber (right in front of your hand). PC: M = 165/185/205/225#, F= 110/125/135/145#. Use around (60-75%). Should be quick singles the first 2 barbells.
Assistance
a) GHD Sit-ups – 4×25, then 3×45 Sec Hold
b) DB Seal Rows (use slight incline bench) – 5×10
REMINDER
1) 100k Challenge starts this week. It costs $20 to enter & you have a chance of winning a Concept2 Rower as the main prize. I will also throw in additional prizes like a barbell & medball. Sign-up through the class sign-up sheet at the bottom! Also – Beer Mile is this Friday at 3pm if anyone is interested!
2) Saturday December 2nd @ 10am: Shoulder Mobility/Pain Workshop. You can click on this link to register! https://go.dptpreneur.com/widget/survey/jwTY034Rf8e0SNMHLJ9c