Tuesday, Aug 9

“During the last year she was alive, at age 95, my mother said many times, “It’s so freeing to realize that nothing really matters.” She said it joyously, with relief, as if a burden had been lifted.”

― Joan Tollifson

Today:

5:30pm XT

Rebuild option Available all day.

Strength

3 RFQ

20 Single Arm DB Z Press @21X1

10-12 Suitcase DB Walking Lunges @21X1

Manmakers x 6-10

WOD
From 0:00-2:00 (2 minutes)

Run 3 building laps

Max jerks (135/95)

Rest 1 minute

From 3:00-6:00 (3 minutes)

Run 4 building laps

Max jerks (135/95)

Rest 2 minutes

From 8:00-12:00 (4 minutes)

Run 5 building laps

Max jerks

Rebuild

Every 75 sec x 12 sets

Incline Close Grip Bench Press x 10-12

DB Hamstring March x 10-12

Weighted V-Up x 12-16

XT

Front Squat 10x2 @80%

Power Clean 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

65% 1RM Clean (or more) Reset at the floor between reps and rest minimally between. Refer back to day 5 and aim to complete these sets slightly heavier along with making technique improvements over your previous effort. Make sure you are still receiving the bar in a power position and don't load to a point where your form changes significantly.

Clean Pull 5x3 Use the same weight for each set. Rest as needed between sets.

95% 1RM Clean Three reps at a load that is pretty close to your max clean should provide a good challenge when it comes to maintaining consistency with each rep. Step up to it and complete these knowing how important this part of the clean is to a successful lift.