Thursday 10.8.15 WOD NOTES

Dynamic Effort Upper
Mobility: 5min

Strength: 15min

Hang Power Clean (5×5 @ 60%)
**High hang
Complete this as an EMOM, Every 2min complete 1×5.
The high hang clean will be used over the next 3 weeks to insure proper balance and positioning at the start of the second pull. By abbreviating the movement we will also have a chance to work with the Athletes that are newer and correct chronic faults in those that been with use for some time. From a training perspective the Athlete will have to generate greater force to execrate the bar quicker due to the shortening of the movement.
Have the Athletes deadlift the bar to the power position and perform a hang power clean. 5 sets of 5 reps without dropping the bar. The goal is not speed, its accuracy.


“The Shinning”
Happy 52nd Birthday Mike Shine!
400m Run
26 Power Clean (155,105)
26 Back Squats (155,105)
400m Run
26 Power Snatches (115,75)
26 Thrusters (115,75)
**20min strict time cap
If not Rx, Athletes should be able to move there way through these reps quickly. Complete many of the clean and snatches TNG. Back Squats will be taken from the ground and should be completed in 1 set. Thrusters, if not Rx Coach Athletes to choose a weight that they can complete the reps in max 4 sets. Athletes should have the same weight on the bar for Clean + BS and again for PS + Thrusters.

$ Out

4×20 Kneeling banded oblique twist
**video shows standing, do not stand

Lifestyle Challenge 10.1.15 – 10.30.15
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