4/14/14

Hey, guys! Happy Heavy Lifting Monday! Should be a good day for some strength work...because everyday is a good day for strength work. There will be some YouTube video links at the bottom of the workout to help with some instruction of movements. Here it is!

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Dive Bombers

Mobility
Roll Hamstrings - 1min/side
Roll Back of Shoulders - 1min/side
Athlete's Choice - 2min

Skill/Strength
Back Squat 8x3 @ 85%, 2:00 int

WOD
For Max Load
"Bear Complex"
Complete 5 sets of 7 reps of the following sequence
One Rep equals…
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*Bar cannot be dropped during the 7 reps/1 round. Rest as long as necessary between rounds.

Oly
EMOM for 10min
2 Pause Split Jerks

EMEOM (Every 2 minutes) for 16min
3 Speed Push Jerks

EMEOM for 16min
3 Speed Split Jerks

Athlete Track
Metcon:
5 Rounds
Row 2:00
Rest 2:00

Skill/Strength:
Weighted Ring Dips 5-5-5-5-5

Super Set
4 Rounds
10 Klokov Pulls
5 Snatch Grip Push Press from behind the neck

Klokov Pulls:
https://www.youtube.com/watch?v=4YtOANPcgww

Bear Complex:
https://www.youtube.com/watch?v=0WOP9J7QPwI

Speed Jerks:
https://www.youtube.com/watch?v=rHElfrxUf3c

There you have it! Do work today, guys.