1121 Main St, Bryson City, NC 28713

W.O.D. Monday 3-26-2012

"Strengthen Your Brothers"

W.O.D. Monday 3-26-2012

Two pretty days ahead for us. Be prepared to work outside. Monday: First we will set up for strength. Deadlift, set up with 50-60% of your max weight. Then we will apply one of three different bands to your bar of which you will stand on for added resistance. 5 sets of 3 with 2 min rest. Next we hit the WOD – For time:

10 Hang Cleans 135/95
2 Front Squats 135/95
200m run
8 Hang Cleans
4 Front Squats
200m run
6 Hang Cleans
6 Front Squats
200m run
4 Hang Cleans
8 Front Squats
200m run
2 Hang Cleans
10 Front Squats
200m run

Front Squats are performed with hands straight out in front of the body. The bar will be resting on the shoulders and against the throat. This will help get in a more comfortable front rack position.

Comments: 7

  1. Chase Sneed says:

    jama is it possible for me to come to ginger lynn and do this workout since i wont be there at 530?

  2. Skye Littledave says:

    I am detemined to master the power cleans! I will get it! Even if it kills me!

  3. Mary Frye says:

    Skye, it took me a year. Patience, practice, and PVC….

    12:37 rx….

    • Jama says:

      Agreed on PVC work. I do it everyday for snatches and cleans when I’m bored or need to stretch. Makes the movement second nature. I thought Coach Burgener was full of poo with his PVC warmup…but i guess that’s why he gets paid the big bucks to Coach us kids in Oly lifting.

  4. William says:

    13:14 rx

  5. Terry says:

    14:40 @ 65

  6. Jama says:

    Jama 8:30
    Jeff AKA “Yeah I can sing too” 8:23
    Lauren 55lbs and somewhere in the low 8s
    Aaron Hogner 9:40
    Would post more but can’t remember. Sorry

Comments are closed.

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