December 16, 2013

DAVID THAI

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STRENGTH:

Power Clean

5 sets x 1.1.1

This means perform 3 single reps dropping the bar for 10 seconds between reps.

Rest 2 minutes between sets.  Increase  to a HEAVY.

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WOD:

AMRAP 15 min

5 Power Cleans (165/115)

10 Toes to Bar

15 Wallballs

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WOD Tips:  Not a lot of tips today.  If you have the ability, do the RX weight/movements and cycle through the workout as quickly as possible.  Attempt to perform each set of movements unbroken and take short rests between movements.  Don’t start the next movement until you feel you can perform the next movement unbroken.   

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Supplemental Performance Training:

Do prior to Front Squats:

5x 8 reps 1-arm KB OH Squats

Alternate arms (4 each arm per set)

You choose weight.  Work on flexibility/mobility.

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Front Squats:

4@ 75-80%

3@ 80-85%

2@ 85-90%

4@ 80-85%

3@ 85-90%

2@ 90-95%

6@ 75-80%