WOD – Monday 11/6

2 more days of our devices down, lifestyle, challenge. Lets work on being less attached to our phones and more present. Inside and outside the gym

If you are interested in PortComplete, a personalized plan to reaching your fitness goals, the cut off to sign up is next Tuesday. Programming will be sent out the following Sunday.

This week. Two days to work on your Olympic lifting. Monday ad Thursday. Some GPP strength OH, still focusing on our OH stability and power. Gymnastics strength work on both Tuesday and Wednesday, and your power and speed work again falls on Friday. Don’t forget, 8am classes on Tuesday and Friday.

15/12 cals AB
10 deadlifts
10 hang clean high pulls
10 strict press
15/12 cals AB
8 cleans
8 push press
15/12 cals AB
6 clean and jerks

Full mobility assault, prepping for strength

Squat clean and jerk – work up to a heavy single
When I have the opportunity to clean and jerk, one of my favorite things to focus on is the transition between the finished clean and the dip of the jerk. Making adjustments to the grip on the bar, moving the elbows slightly down and to the side, then dipping straight down and driving straight up, through the heels. Really trying to slow down and focus on setting up for the jerk correctly will set you up for success.

1000m row
50 thrusters (45/35#)
30 pull-ups
Benchmark WOD for the week. We have done this one many times before. Fight through the row at a pretty solid pace, if you have to break up the thrusters, hold on to the bar but don’t put it down and then hold on to the rig for as long as you can. This one is done before it hurts. Time cap 12:00.

Accessory Work
Banded Tricep OH extensions – accumulate 100t
Preacher curls on GHD – 4x8e

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