Because of yesterday’s somewhat negative reaction to me programming a max lift on the biggest holiday of the year (someone called me a “dick”, jeez guys), and in order to not draw the ire of Jesus (and Rich) – I’ve decided to let Wednesday aka Christmas be a rest day, and we will max on Thursday. So yes, for the first time in the history of TOW (I think), Thursday will have a workout, and Wednesday will be a rest day. And no, we’re not doing the “12 Days of Outlaw“. Seriously, just because I posted it doesn’t mean you should do it – unless you hate PRs, and Christmas (the actual holiday, not her), and Rich.
Daniel Tyminski – 290# Snatch:
1) 10 min. to establish a max 2-Pos Clean (hi-hang, low-hang 2″ from floor) + Jerk (both Cleans UB, then one Jerk).
2) EMOM for 5 minutes – 1 2-Pos Clean (hi-hang, low-hang 2″ from floor) + Jerk @ 85% of max from #1.
1a) 3X5 Strict + ME UB Kipping Deficit HSPU 6/4″ – rest 90 sec.
Note: If you cannot do strict reps from a deficit, then do not use a deficit for any reps. Strict reps may be broken, but ME UB Kipping sets must start immediately after the final strict rep, without coming off the wall.
1b) 3X5 Max Height Box Jumps – rest 90 sec.
Note: Step down ALL REPS. These should be high enough to be challenging for five reps, but not so high that rest is needed between reps.
12 minute AMRAP of:
20 Power Clean & Push Jerks 105/75#
15 Power Clean & Push Jerks 155/105#
10 Power Clean & Push Jerks 205/140#
Note: When all three rounds are completed, continue to repeat the final round for the duration of the AMRAP.