WEDNESDAY (03 AUG 16)

STRENGTH (lots of it)

Work up to and try to establish a new 1RM Clean & Jerk.

5 min Rest.

7 Rounds - Every minute on the minute of:
Squat Clean at 90% of C&J.

45 Seconds of rest then go right into...

7 Rounds - Every 45 seconds on the dot of:
Squat Clean at 85% of C&J.

30 Seconds of rest then go right into...

7 Rounds - Every 30 seconds on the dot of:
Squat Clean at 80% of C&J.

25 Seconds of rest then go right into...

7 Rounds - Every 25 seconds on the dot of:
Squat Clean at 80% of C&J.

Bottom Line:  You are doing a lot of Squat Cleans.  The weight decease slightly, but so does the rest interval.  The clock never stops between sets of 7, so you need to be able to change weights fast if you want rest.  The last two sets of 7 are at the same weight...you just get less rest.

Focus on very clean form throughout the workout.  Poor form will quickly add up.


WOD

Mobility

Get on a bike or elliptical for 5-10 minutes and work your legs out.  Then spend a few minutes rolling out the legs.