Tuesday, July 26
We must all suffer one of two things: the pain of discipline or the pain of regret.
Jim Rohn
“How ‘Good for Them’ Changed My Life” - Rob Shaul
Rebuild option available today.
XT Strength (Clean Day): 5:30PM
Strength
Every 1:30 for 18:00
1. Front Squat @ 20X1 Tempo; 6,6,6 rest 30sec
2. Pronated Strict Pull Up @ 20X1 x 4-6reps rest 30sec
3. Seated Banded Row; Max Reps in 30sec rest 90sec and back to 1
WOD
Open 11.3
AMRAP 5
Squat Clean and Jerk (165/115)
Rebuild
3RFQ
Alternating DB Suitcase Drop Lunge; 20X0 x 14-16reps (7-8reps)
Windshield Wipers 10reps/side
Snatch Grip Romanian Deadlift; 20X0 x 8-10reps
XT Strength
Clean - A:
Clean Lift Off + Clean Pull + Power Clean + Clean : 1-1-1
Rest as needed between sets.
3x(1+1+1+1) 50-60% 1RM Clean
Use the clean lift off to improve your ability to create tension and initiate your lift with good balance. The pull, power clean and clean that follows should have that same feeling off the floor. Reset between each rep of the complex.
Clean Lift Off + Clean Pull + Power Clean + Clean
Clean - B:
Clean Pull + Clean + Clean Pull + Clean : 1-1-1-1
4x(1+1+1+1) 75% 1RM Clean (or more)
We have completed this complex before so refer back to your notes and aim to improve your movement as the primary focus and build to slightly heavier loads secondarily.