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Tuesday, January 10

[one_half]
RXD
Squat Clean and Jerk
3-3-5-5-10
[/one_half]

[one_half_last]
FIT
Squat Clean and Jerk
3-3-5-5-10
[/one_half_last]


For the sets of 3-3-5-5: These do not need to be done touch-and-go. You can drop the weight after each rep and reset. But you shouldn’t take longer than 3-5sec to reset and go again. Otherwise, the set will not count. For the last set of 10, these DO need to be done touch and go. If you put the bar down, the set doesn’t count.

The Cleans need to be done with a full Squat. The Jerks can be either Push or Split.

Scoring

core load for all 5 sets.

WOD Goal

Big day of lifting. Lots of volume. You should leave feeling physically and neurologically tired (to them this feels like fatigue. Not sweaty workout tired, but like a heavy body feeling).

Beyond RXD

PART 1

Front Squat (pause)
3-2-2-1-1-1

NOTE: Build to a heavy single across the working sets. There is a 1 second pause in the bottom; try to match your current clean PR.

PART 2

For time:
9-7-5
Power clean (225/155)
Muscle up

NOTE: Goal is to finish in under 5 minutes. Consider scaling the weight to ensure you can finish in a timely manner.

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