Tuesday, August 19
“Use what you have and be content where you are.”
—Tao Te Ching (John Heider translation)
Warm-up (NTE 10’)
2 Rounds, not for time, of:
1 minute of jogging, biking or rowing
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or half height rope climb (3 reps)
1 x Clean warm-up with empty bar (45/35)
Strength/Skill
Single Arm Dumbbell Shoulder Press 24-24-24
Athlete Instructions
8-12 reps per arm
Movement Demos
WOD
5 rounds for time of:
1 Legless Rope Climb, 15 ft (2 Rope Climbs or 12 Pull-Ups)
9 Power Clean & Jerks, 115/75 lbs
Athlete Instructions
Yep, that’s 45 (!!) clean and jerks. Stay with a weight you can cycle and do this many complex movements safely and with good movement patterns.
Legs may be used on descent.
Goals
Super Fitness Robot time / rounds:
9:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
16:30
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.