New strength cycle starts today. We will start doing each pair (front squat/push press, power clean/pull-up) twice a week. Percentages are of 100% (not 90% like we were doing before, that seemed to be too confusing) of your current 1RM for each movement. If you did not establish a 1RM for a movement, get it done soon. Please note that we now have three specified warmup sets. This will add a little volume to help us get stronger and make sure that we are well warmed up before we lift. There will be two listings for pull-ups each time (banded and weighted), you will be doing whichever one is appropriate for you. Happy Monday.
Daily Warmup (check the board)
Front rack partner PNF mob 2 min each person
Hip extension with band 2 mins each side
Warmup sets: 5 @ 40%, 5 @ 50%, 5 @ 60%
Front squats 5, 5, 5+ (5 @ 65%, 5 @ 75%, max reps @ 85%)
Strict weighted pull-ups 5, 5, 5+ (5 @ 65%, 5 @ 75%, max reps @ 85%)
Strict banded pull-ups 10, 5, 5+ (10 green band, 5 purple band, max reps with red band)
3 min to complete:
deadlifts RX 185/135 FB 225/155 max reps
4 min to complete:
hang power cleans RX 135/95 FB 155/115 max reps
5 min to complete:
push jerk RX 95/65 FB 115/85 max reps
Continuously running clock (12 min total) for entire wod. No break between rounds. Score is total reps of all 3 barbell movements. Run each 400m, then in whatever time remains amrap the barbell movements.