160611

Seriously, you have 8 seconds.

Now it’s only 7.

You idiot, stop reading and go to MORE BARBELL.

https://instagram.com/p/BGfwwr_sL_K/


WOD 160611:

BBG

Before beginning, row 2k @ roughly 90% RPE, begin Clean & Jerk waves after resting for exactly 2:00 upon completion. Obviously, warm your Clean & Jerk up before you run.

0:00 1 Clean & Jerk @ 70%
1:00 2 Clean & Jerks @ 70%
2:00 3 Clean & Jerks @ 70%

Rest until 4:00 and load bar…

4:00 1 Clean & Jerk @ 80%
5:00 2 Clean & Jerks @ 80%
6:00 3 Clean & Jerks @ 80%

Rest until 8:00 and load bar…

8:00 1 Clean & Jerk @ 90%
9:00 2 Clean & Jerks @ 90%
10:00 3 Clean & Jerks @ 90%

Note total number of makes/misses.

Strength

10X2 Banded Back Squats @ 50% (bar) +25% (bands) – rest exactly :45 between sets

*Here is a pretty good example of what your setup should look like: DEMO VIDEO. If you have a power rack then this will be an even easier setup. To measure band tension on the squat, use the same principle as the banded deadlifts.

You + bar with no bands – stand on scale.
Then…
You + bar with bands – stand on scale.
Adjust bands accordingly.

Conditioning

“Nancy”

5 rounds for time of:

Run 400m
15 OHS 95/65#

1 thought on “160611

  1. 50% of your 1rm Back squat on the bar + 25% of your 1rm back squat as band tension?

Comments are closed.