Tues, 08/28/2018

August 27, 2018

 

 

 

Push Press
Heavy Set of 3

“Sky Hook”
3 Rounds For Time:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)

 

L1
2 Rounds
Med Ball option

 

 

Notes:

There is no place to hide with just a barbell in today’s workout. Looking at these big numbers can be intimidating, with 20 reps per movement and 60 reps total each round. Picking these apart and thinking of them in smaller chunks makes this a lot more manageable both physically and mentally. Rather than thinking of it as 20 repetitions, athletes can think of these as sets that add up to 20. This could be something like 10-10 or 8-7-5.

Transitioning from movement to movement, athletes can choose to break that last set up into a single repetition in order to move immediately to the next lift for a big set. For example, if an athlete goes 10 and 10 on hang power cleans and then drops the barbell, they will have to do an extra hang power clean to get the bar up for front squats. In that situation. Going 10-9-1 and then going into the front squats is most efficient. Manageable sets from the beginning will help athletes hold on when they need to in the middle and final round.

 

OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD

 

Strict Handstand Push-ups 
18 Repetitions
Rest 1 Minute 
15 Repetitions
Rest 1 Minute 
12 Repetitions
Rest 1 Minute 
9 Repetitions

 

Clean and Jerk Complex
On the 2:00 x 5:
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
Building in Weight

 

 

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