Wednesday, 29 May 2013

Announcement:  We will meet in the 3rd Floor Weight Room of Arvin at 0530.  Each person will need a barbell and squat rack, if space allows.  If it is crowded, partner up with someone who will use a similar weight.

Strength Work:  Front Squat 5-5-5-3-3-3
**Do a couple of sets at a lighter weight to warm-up and focus on form/technique.  Slowly add weight.  Once the weight gets to a point where a set of 5 is challenging for you, count that as Set #1.  Continue increasing weight as appropriate to challenge yourself on each set with plenty of rest time in between each set (AT LEAST 3-5 minutes rest).  Goal is to find your max weight for a set of 3 reps.

WOD: "GRACE"
- 30 Clean and Jerks for Time (RX = 135 lbs for men / 95 lbs for women)

Recommended Warm-Up:
- 3-5 minutes of mobility exercises on your own (karaoke side steps, sideways lunges, butt kickers, high knees, bear crawl, crab walk, walking toe touches, walking hip rotations, inchworm push-ups, etc.)
- 3 Rounds of:
    *7 Pull-Ups
    * 10 Air Squats
    * 7 Ring Dips (or dips on the side of a bench if rings are not available)
    * 10 Good Mornings with PVC Pipe or 45 lb bar, but no heavier

2 comments:

Matt said...

Aloha,

I did the sets of 5 and one set of 3 on the squats.
155, 175, 185, and 195

135lbs 11:10

R.K. Barker said...

This morning I did four rounds for time of: run approximately 600 meters, 8 KB clean and jerks per arm. I did it in just over 10 minutes, and this afternoon I did about a 6.5 mile ruck with a friend.