Tuesday – 121009

It was good while it lasted… Moving into the new place the 30th and 31st. It’s located here. Yes, where the empty field is, it’s a brand new building. More info to come.

More than a workout program…

WOD

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00
NOTES: Percentage should be based off of your most recent 1RM Squat.

-then-

5 rounds for total working time of:

3 Hang Power Clean (80% of 1RM Clean)
Broad Jump 25M
12 T2B
Sprint 100m
3 Hang Squat Cleans (80% of 1RM Clean)
Rest 1min

Outlaw

I’m going to start posting the extra work from theoutlawway.com that goes with the WOD. Perform this work when you have extra time, and there is available space and equipment, preferably during Open Gym. This is done in place of the skill/strength work included with the regular WOD.

1) Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70% – rest 60 seconds for the sets through 85%, rest 30 seconds between reps for the final set.

2a) 3X5 Pendlay Row – heaviest possible, rest 60 sec. DEMO VIDEO

2b) 3X5 Jumping Good Mornings – heavy but PERFECT rest 60 sec. DEMO VIDEO

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00

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