Strength:
Strict Press Against Singled Red (<185lb max) or Blue (>185lb max) Bands, 50% Bar Weight - 8x3
85lb against singled red bands
Shoulder to Overhead Straight Weight Top Set: 1 set of 8 reps increasing 5lb from the time before that you did upper body dynamic effort top set, if just starting, use ~75% of max
180lb push jerks
Accessory:
Flat Single Arm DB Press - 3x10 per arm
55lb, 60, 65
Strict Pull Ups + Hanging Chains (full deload at bottom) - Max Chains x 8
50lb
Chest Supported (Flat) Swiss Bar Rows Against Singled Orange or Red Bands + Max Bar Weight - 4x10
https://instagram.com/p/zNwm97nwu4/?modal=true
110, 110, 120, 120 against doubled red bands
One Arm DB Rows (45 degree pronated (internally rotated)) - 4x10 Per Arm
https://instagram.com/p/zOhJ85IoRm/?modal=true
75, 75 + loadable handle, 85 + H, 90 + H
Core:
GHD Parallel Static Hold (face up) - Max Weight, 3x1 Min
25lb/10lb, 10, 10 - 2x:30 for each round
WOD:
24 Burpee Box Jump Overs (24/20)
12 Power Cleans (165/115)
20 Burpee Box Jump Overs
10 Power Cleans (195/125)
16 Burpee Box Jump Overs
8 Power Cleans (215/135)
12 Burpee Box Jump Overs
6 Clean & Jerks (235/145)
16:24 - scaled cleans to 165, 185, 205, 225, didn't do any jerks in the round of 6, didn't think the return of doing 6 heavy jerks was worth the risk after not having done a single jerk for 16 or so minutes. Was able to power clean 225 for all 6 reps, still a heavy weight but getting more comfortable handling it under fatigue.
Finisher:
Supaset:
Bamboo Bar Overhead Press w/Hanging KBs - 3x20 15lb
Lying Reverse Band Flys - 3x20 orange bands
CrossFit Games Open starts on Thurs (2/26/15), planning on doing the workout on Sat this week, with the option of redoing on Mon if I screw up on Sat.
Strict Press Against Singled Red (<185lb max) or Blue (>185lb max) Bands, 50% Bar Weight - 8x3
85lb against singled red bands
Shoulder to Overhead Straight Weight Top Set: 1 set of 8 reps increasing 5lb from the time before that you did upper body dynamic effort top set, if just starting, use ~75% of max
180lb push jerks
Accessory:
Flat Single Arm DB Press - 3x10 per arm
55lb, 60, 65
Strict Pull Ups + Hanging Chains (full deload at bottom) - Max Chains x 8
50lb
Chest Supported (Flat) Swiss Bar Rows Against Singled Orange or Red Bands + Max Bar Weight - 4x10
https://instagram.com/p/zNwm97nwu4/?modal=true
110, 110, 120, 120 against doubled red bands
One Arm DB Rows (45 degree pronated (internally rotated)) - 4x10 Per Arm
https://instagram.com/p/zOhJ85IoRm/?modal=true
75, 75 + loadable handle, 85 + H, 90 + H
Core:
GHD Parallel Static Hold (face up) - Max Weight, 3x1 Min
25lb/10lb, 10, 10 - 2x:30 for each round
WOD:
24 Burpee Box Jump Overs (24/20)
12 Power Cleans (165/115)
20 Burpee Box Jump Overs
10 Power Cleans (195/125)
16 Burpee Box Jump Overs
8 Power Cleans (215/135)
12 Burpee Box Jump Overs
6 Clean & Jerks (235/145)
16:24 - scaled cleans to 165, 185, 205, 225, didn't do any jerks in the round of 6, didn't think the return of doing 6 heavy jerks was worth the risk after not having done a single jerk for 16 or so minutes. Was able to power clean 225 for all 6 reps, still a heavy weight but getting more comfortable handling it under fatigue.
Finisher:
Supaset:
Bamboo Bar Overhead Press w/Hanging KBs - 3x20 15lb
Lying Reverse Band Flys - 3x20 orange bands
CrossFit Games Open starts on Thurs (2/26/15), planning on doing the workout on Sat this week, with the option of redoing on Mon if I screw up on Sat.
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