Competition: Monday, May 13th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

Session A:

1) Every 1:30 x 7 sets: Clean From Blocks 1.1

Blocks setup so bar is just above the knee. Drop and reset between reps. All reps full Squat. Build as heavy as deemed fit.

2) Clean High-Pull: 3 sets of 5 @ 60-70% of Clean

Rest 2-3 minutes between sets. Set dead on the ground each rep. Add 5-10lbs from last week.

3a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (7-5-3-3)

Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference last week for loading and work to build a little heavier.

3b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Front Rack Front-to-Back Lunge

Perform all reps on 1 leg, then switch to the other. Step forward into a lunge, then in one clean step, step all the way to a reverse lunge, and then back to center. That is a single rep. Perform 5 full reps on each leg.

3c) 18:00 – 26:00 – Every 2:00 x 4 sets: 10 Pause Hip Thrusts – Tempo (1-3-1)

Start at a moderate weight. Focus on position only as high as you can maintain a neutral spine, don’t drive yourself into hyper extension. Hold for a hard contraction for 3 seconds at the top.

4) 10 minute AMRAP:

15 Hang Power Cleans 115/75

30 Double-unders

Scale as needed.

5) Hip Extension: 100 reps

Break-up as needed.

6) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.


Session B:

1) Row: 20 x 250m

Rest 1 minute between intervals. Hard, but consistent efforts.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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