Feb 14, 2012

Posted: February 15, 2012 in Wod

Strength

*This is a de-load week. Do not think because it’s “light” that you should raise percentages. Stick to what you’ve been using and EXACTLY what is written.

1) Back Squat: 1X5 @ 65%, 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%– rest 2-3 min. between each set.
2a) 4X8 Bent Over Rows (Clean grip) – heaviest possible, rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 1X5 @ 65%, 1X5 @ 65% – rest 60 sec.

Skill

10 minute practice: Ring HSPU.

Notes: If you are proficient at these do not do a ton. If you cannot do them, practice with a band or assistance. You may use your feet for assistance. Rings should be a fist distance off the floor.

Conditioning

9-6-3

Bar Muscle Up

Squat Clean Thruster @ 185#

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