Thursday, February 6
Art enables us to find ourselves and lose ourselves at the same time.
Warm-up
:45/:15 x2
Scorpion
Scarecrow
Med ball cleans
Med ball thrusters
Inchworm
Jerk Skill/ Warm-Up
Strength/Skill
Clean & Jerk 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Full cleans, aka, squat cleans.
Goals
Super Fitness Robot time / rounds:
70% or higher of 1RM
More Likely time / rounds:
50% or higher of 1RM
(consider scaling if this seems unrealistic)
Movement Demos
WOD
For quality:
14 Ring Rows
Front Rack Carry, pick load, 100 m
12 Ring Rows
Front Rack Carry, pick load, 100 m
10 Ring Rows
Front Rack Carry, pick load, 100 m
8 Ring Rows
Front Rack Carry, pick load, 100 m
6 Ring Rows
Front Rack Carry, pick load, 100 m
Athlete Instructions
Note: try to make the ring rows challenging (i.e. inclination and/or time under tension). For the front rack carry, choose a load that allows you to complete the 100m in no more than 3 sets.
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side