sWOD
Novice:
Push Jerk
5-5-4-4-3
Advanced:
Push Jerk
3-3-3-3-3
FB/Competitor
Behind the neck jerk.
3-3-3-1-1-1-1
WOD
1-2-3-4-5-6-7-8-9-10
Shoulder to Overhead (anyway) 95/65# ........NOT FROM THE RACK
Back squat
Dips
NOTE: Get the bar to the shoulders (obviously by cleaning it), than you can either press, push press, or jerk it, anyway you want. On your last rep of S-T-O receive the bar on your back, readying yourself for the back squat.
Soooooo you wanna compete....
FBWOD
90 Sec Max rep Thrusters @ 135/95
rest 90 secs
60 secs Max rep Thrusters @ 115/75
rest 60 secs
60 secs Max rep Thrusters @ 95/65
rest 30 secs
90 secs Max rep Thruster with empty bar
Novice:
Push Jerk
5-5-4-4-3
Advanced:
Push Jerk
3-3-3-3-3
FB/Competitor
Behind the neck jerk.
3-3-3-1-1-1-1
WOD
1-2-3-4-5-6-7-8-9-10
Shoulder to Overhead (anyway) 95/65# ........NOT FROM THE RACK
Back squat
Dips
NOTE: Get the bar to the shoulders (obviously by cleaning it), than you can either press, push press, or jerk it, anyway you want. On your last rep of S-T-O receive the bar on your back, readying yourself for the back squat.
Soooooo you wanna compete....
FBWOD
90 Sec Max rep Thrusters @ 135/95
rest 90 secs
60 secs Max rep Thrusters @ 115/75
rest 60 secs
60 secs Max rep Thrusters @ 95/65
rest 30 secs
90 secs Max rep Thruster with empty bar
I want to compete! Is this a good idea?
ReplyDeleteI am Alex not unknown
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