Strength
a) Clean – Power + Hang Power + Full x 10 Sets @ 75-90%+
b) Dips (ring/bar) – 5×10 (advanced = weighted)
—The pattern is a/a/b x 5 sets (every 1:15 – last set is at 17:30 mark). Start @ 75% & build to a heavy set. Use a band if necessary for the dips.
Conditioning
7 RFT
7 Hang Power Clean 115/75#
7 Front Squats 115/75#
7 Shoulder to OH 115/75#
7 Bar Facing Burpees
WOD Notes: This was the CF.com WOD on 9/28. Goal is 9-14 minutes. Barbell should be light to where you can go unbroken each rd. Should be around 40% of these movements.
Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) EZ Bar Bicep Curls – 4×12 (heavy)