So Proud of the Team, and so Proud that I was able to compete with them over the weekend at the Rocky Mountain Throwdown. Thank you so much to everyone who came out and supported us, it really meant and helped so much.
Essentials
| Strength/Skill: |
| Warm Up:
2 Sets:
Strength: A) 4 Sets:
B) 4 Sets:
*Perform 1 Split Jerk leave feet in split position then perform 4 Shoulder Press. Hold each rep overhead for 3 seconds. After last shoulder press recover feet as if you were finishing your Clean and Jerk. Skill: |
| WOD: |
For Time:
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| Additional: |
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Performance
| Strength/Skill: |
Warm Up:2 Sets:
Strength: A) 4 Sets: (Every 3 Minutes)
*Goal to increase at least 10# each week if 60% is above 330# and at least 5# if 60% is below 330#. B) 4 Sets: (Every 90 Seconds)
*Perform 1 Split Jerk leave feet in split position then perform 4 Shoulder Press. Hold each rep overhead for 3 seconds. After last shoulder press recover feet as if you were finishing your Clean and Jerk. Skill: |
| WOD: |
For Time:
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| Additional: |
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Competition
| Strength/Skill: |
| Warm Up:
2 Sets:
Strength: A) 4 Sets: (Every 90 Seconds)
*Goal to increase 5-10# each week. B) 4 Sets: (Every 2:30)
*Goal to increase load each week by at least 10# if 75% is above 265#, and at least 5# if 65% is below 265# C) 4 Sets: (Every 90 Seconds)
*Perform 1 Split Jerk leave feet in split position then perform 4 Shoulder Press. Hold each rep overhead for 3 seconds. After last shoulder press recover feet as if you were finishing your Clean and Jerk. D) 3 Sets: E) For Time:
*Each Set Must be unbroken. Goal is to go sub 3 minutes. If you’re able to go Sub 3, add 5# each week, but time must remain under 3 minutes. Skill: |
| WOD: |
For Time:
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| Additional: |
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