WHITEBOARD – 02 October 2014

Workload: 

A1. Perform the following wave cycle:  

2 Clean & Jerks (78%)
1 Cleans + 1 Front Squat+ 1 Jerk (83%)
1 Clean & Jerk (88%)

2 Clean & Jerks (83%)
1 Cleans + 1 Front Squat+ 1 Jerk (88%)
1 Clean & Jerk (93%)

1 Cleans + 1 Front Squat+ 1 Jerk (90%)
1 Clean & Jerk (96%)
1 Clean & Jerk (99%)

Then: 

B1. 5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

Immediately Follow with:

B2. 3 Rounds of:
10 Burpees
10 Ball Slams

Immediately Follow with:

B3. 3 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

C1. Pre-Hab Work:

4 Rounds of:
10 Weighted Shoulder Dislocates (5/2.5lbs)
36s Hollow Hold (No ROCK, Just the Hold)

Notes: Notice the extra sets compared to last week.  Only hit these if you feel good and hit all working sets moving up.  Same workout as last week but with an additional 3 rounds to finish off in B.   

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Comments
One Response to “WHITEBOARD – 02 October 2014”
  1. Dara says:

    75-80-85
    80-85-90
    90-93-96
    that’s over my working max for this cycle.

    then 5 rounds modified cindy (pull ups, sit ups, squats)
    8 tabata rounds row
    saving my shoulder

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