Wednesday, June 12, 2013
DOUBLE POWER
Warm up: 1 min jumprope, 1 min double unders (attempts), 2 x 10 swings, 10 strt leg toe touches, 10 kb squats; frt rack/wrist mob
Skill Focus: Power Clean
Build to working weight. . .
E3MOM for 12 min
2. 2. 2 power cleans resting 10 s btwn doubles
Weight should be AHAP but must be tap and go on each double—roughly
70 – 80% or 1 RM)
WOD:
100 double unders
30 swings 53#/35#
15 squats (same weight)
3 RFT
Rest 3 min btwn rds, max effort ea rd.
Score is time including rest
Fantastic improvements on the front rack positioning guys! I do believe that mobility is working. . .
Progress all the way around!
DOUBLE POWER
Warm up: 1 min jumprope, 1 min double unders (attempts), 2 x 10 swings, 10 strt leg toe touches, 10 kb squats; frt rack/wrist mob
Skill Focus: Power Clean
Build to working weight. . .
E3MOM for 12 min
2. 2. 2 power cleans resting 10 s btwn doubles
Weight should be AHAP but must be tap and go on each double—roughly
70 – 80% or 1 RM)
WOD:
100 double unders
30 swings 53#/35#
15 squats (same weight)
3 RFT
Rest 3 min btwn rds, max effort ea rd.
Score is time including rest
Fantastic improvements on the front rack positioning guys! I do believe that mobility is working. . .
Progress all the way around!