WHITEBOARD – 05 September 2014

Workload: 

A1. Perform the following wave cycle:  

2 Clean & Jerks (70%)
1 Cleans + 1 Front Squat+ 1 Jerk (75%)
1 Clean & Jerk (80%)

2 Clean & Jerks (70%)
1 Cleans + 1 Front Squat+ 1 Jerk (75%)
1 Clean & Jerk (80%)

2 Clean & Jerks (70%)
1 Cleans + 1 Front Squat+ 1 Jerk (75%)
1 Clean & Jerk (80%)

Then: 

10 Rounds of: 
10 Kettlebell Swings (55/35lbs) – Full Extension
3 Pull-ups (Deadhang)
5 Ring Push-ups

Pre-Hab Work:

4 Rounds of:
12 Weighted Shoulder Dislocates (5/2.5lbs)
24s Hollow Hold (No ROCK, Just the Hold)

Notes: Have fun

 

 

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Comments
One Response to “WHITEBOARD – 05 September 2014”
  1. Kevin Olds says:

    skipped the cleans. Gonna wait one more week to see if I can get a rack position with no pain.

    for the same reason I subbed deadhang chin ups for deadhang pullups
    WOD 12:32
    Prehab – check.

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