Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
2 rounds, increasing in intensity
5 down and finish with high pull
5 muscle cleans
5 high hang power cleans
5 hang power cleans
5 front squats
Mobility
Hamstrings, lats and front rack mobility
Strength
Power clean – 2@85% EMOM for 8 min total
Short EMOM, but a pretty high percentage. Take the time to warm up and focus on good positioning during the whole lifting session. You cannot expect to have good form when the weight gets heavy if you don’t prioritize good form when the weight is light.
WOD
“Havana”
3 rounds
20 cals on rower
15 push-press (115/75#)(95/65#)
15 box jumps (24/20”)
10 pull-ups
Rest 1:30
*11/28/17*
This is a repeat workout. Using what you have been learning about pacing and work to rest ratio, start out with a goal in mind and try to stick to it. Coming out too hot isn’t going to go well. However, going too slow won’t help you reach the desired stimulus.
Light bar here. Pushing the boundaries towards medium. This one is fast and that bar weight makes a big difference since it is a S2OH movement. Look back and plan accordingly.
Accessory Work
Banded tricep push-downs – accumulate 100t
Banded pull-aparts – accumulate 100t
