Wed – 07/17/2013

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EXTRA) Press – 5X3 – Heaviest Possible

1) Clean & Jerk – Take 15-20 minutes and find 1-RM, or work on technique.

2) For time:
500 Meter Row
50 Kettlebell Swings (24/16 kg)
100 Air Squats
400 Meter Run

Competition Training

1) Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

2) Hang Clean + Front Squat + Clean, 5X1 – Heavy but Perfect
Rest as needed

3) Halting Clean Deadlift + Clean Pull, 3X1 – Heaviest Possible
Rest 2-3 minutes

Perform one halting clean deadlift, return to the floor, reset and then perform a clean pull. On the halting clean deadlift, focus on weight transfer from the ball or mid-foot to heel, engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the high hang. Hold in position until you acknowledge all of those points.

4) For time:
500 meter row
30 Chest-to-Bar Pull-Ups
50 Double Unders
20 Chest-to-Bar Pull-Ups
40 Double Unders
10 Chest-to-Bar Pull-Ups
30 Double Unders

2 replies
  1. tammy barber
    tammy barber says:

    Hi Chris – I had a concern about todays workout. I really did my very best, and did RX on the METCON and recorded it that way. However now when I’m going back to look – the RX button is not clicked. I was pretty excited to get to click it – and well – I’m just curious what’s up – maybe a software glich?   Thank you for encouraging me and helping me!   Tammy


    • Coker
      Coker says:

      Probably a glitch. The only thing I’m getting people on for this workout is the squat. Hips have to be below the knees all the way. If you did that go back in and click it


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