Wednesday 5/8 WOD
-Warm up
w empty barbell or PVC pipe
2 shrugs from high hang (hip)
2 shrugs from hang (top of the knee)
2 shrugs from the ground (mid shin)
Dynamic stretches
2 power cleans from the high hang (hip)
2 hang cleans from the hang (top of the knee)
2 cleans from the ground (mid shin)
2 front squats
dynamic stretches
-Workout prep
2-3 sets to determine starting weight.
1 Power Clean
1 Hang clean
1 hang squat clean
1 front squat
-Training:
Barbell Complex
5 rounds for time
1 Power Clean
1 Hang Power clean
1 Hang Squat clean
1 Front Squat
Repeat 5 times WITHOUT dropping the bar. That will be considered 1 Round.
If you are successful you MUST increase weight on the next round. If you are unsuccessful, stay at that weight and finish the set.
2-3 mins rest between rounds
Take a peek at Chad Vaughns 315LB Clean and Jerk. Absolutely breath taking, poetry in motion.
2013 05 07