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#3433 – Wednesday

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Wednesday 8/14/19

WOD Breakdown for 8/14

ATHLETE GOAL – The goal for athletes is to test their Strength, Grip and Barbell Cycling technique on a progressive BB complex. Pick a weight that allows you to complete the sets unbroken, the bar can not go back down to the ground to rest once they initiate the  Deadlift.

STIMULUS – Our workout today is a weightlifting complex that will be scored for load. We want athletes to get after some heavy sets
but as always form will dictate load. For your beginner athletes,  stay at a moderate-light load and focus on technique and barbell cycling. Fittest athletes should be looking at 135-185# as a good benchmark. Timing-wise we recommend about 7-10 minutes building before the first set, then about :45-1:00 per set with 2:00 rest between sets. ~21 minutes for the workout


EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 – Run 200m
MIN 2 – Plate Ground to Overhead


Workout of the Day
7 SETS FOR LOAD

1 Deadlift
1 Power Clean
1 Hang Power Clean
1 Push Press
1 Push Jerk
1 Split Jerk

Rest as needed b/t sets
*Sets must be performed unbroken