Monday, June 20, 2011

MONDAY. JUNE 20. 2011

1.STRETCH * MOBILITY WOD

2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

3.STREGNTH
*BACK SQUAT  3-3-3-3-3

4.WOD
*10-9-8...3-2-1 FOR TIME OF:
Power Clean 75% B.W.(Body Weight) or sub load for 75%1RM (1 REP MAX)
Pull Ups
*Post total time to complete in comments and loads for back squats.

** POWER CLEAN RACK.

**PULL-UP VARIATION!! DAMN.
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2 comments:

  1. BAFKNMANJune 20, 2011 at 5:33 PM

    CEDRIC:
    WOD = 15:03 (#145 P.CLEANS = 75%BW)
    BACKSQUAT = 205/225/245/255/265(2.75reps LAST REP NOT DEEP ENOUGH)

    MARTIN:
    WOD = 30:52 (#145 P.CLEANS)
    BACKSQUAT = 205/215(2)/215(2)/205(2)/205
    **GOOD JOB ON THE P.CLEANS TODAY MARTIN, THE MORE WE GET THE TECHNIQUE DOWN THE EASIER IT GETS. NOT BAD WHEN YOUR 1RM IS LIKE #155. WAY TO PUSH THROUGH BRO!!

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  2. BAFKNMANJune 21, 2011 at 2:25 PM

    JOHNNY:
    WOD = 21:16 (#155 P.CLEANS = ~85%1RM)
    BACKSQUAT = 205/225/245/255/265/275
    **VERY NICE WORK ON THOSE BACK SQUATS. LETS KEEP ADDING FLEXIBILITY TO THOSE WRIST, IMPROVE THE CATCH AND THE WEIGHT WILL GO UP EVEN MORE!!

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