Sunday, October 26
Freedom is the right to tell people what they do not want to hear.
Warm-up (NTE 10’)
2 Rounds, not for time, of:
30 seconds of foam rolling for your back/lats
5-7 deadlifts, empty/light barbell
5-7 hang power cleans
5-7 front squats
5-7 shoulder press
5-7 clean & jerk from mid-shin
Strength/Skill
Clean & Jerk 2-2-2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Full clean, aka, squat clean
Goals
Super Fitness Robot time / rounds:
85% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
70% 1RM or higher
Movement Demos
WOD
2 rounds for max reps of:
max rep Shoulder Press, pick load
max rep Push Press, pick load
max rep Push Jerks, pick load
Athlete Instructions
Rest 3-4 mins between rounds.
Instructions: start with a max effort of shoulder press. Once the shoulder press is impossible, move to the push press. Once the push press is impossible, move to the push jerk.
There should be no rest between the three movements.
Suggested weight: 50% of your 1RM shoulder press OR a weight that will allow you to perform at least 8 unbroken shoulder presses.
Movement Demos
Cool Down
Foam Roller, Back, lats, etc
Trap stretch with lacrosse ball
1-2 minutes per side
Kneeling Lay Back
Hold 1-2 minutes.