WOD Thu 8-29-13 Testing Week – Day 4

WOD Wed 8-28-13 Testing Week – Day 3
August 27, 2013
WOD Fri 8-30-13 Testing Week – Day 5
August 29, 2013

WOD Thu 8-29-13 Testing Week – Day 4

Fun in motion

Warmup:
Easy jog 400M
10 minutes – stretch hamstrings, calves, quads, hip flexors
 
Benchmark Time Trial: Athlete Choice 2K Row or 1 mile run
 
Strength/Skill: Clean & Jerk
3 sets of 5 reps each at 65% to 70% of your 1RM
– Sets must be touch & go
– Technique is higher priority than keeping with the percentage
 
Cool Down:
1) 5 minute continuous motion (pick row, jog, bike, jump rope)
2) Squat clean & jerk deload – 2 sets of 8 reps with empty barbell 
3) 4 minutes – Calf smash on barbell or foam roller, partner is optional