5.5

Oly Strength
1. Snatch 3 x 3 @ 75%, 2 x 2 @ 80 %                                          Rest 90 sec
2. Clean and Jerk 3 x 3 @ 75%, 2 x 2 @ 80%                               Rest 90 sec
         

                      If you feel good with your lifts:

                            choose one/both of them and spend 15-20 minutes

                             going for a 1 Rep Max, rest as needed.

Hill Day

1A. 4 Hill Rectangles (40-50 meters uphill, 10-15 meters across)             45 seconds rest
1B. Back Lunge/ Pistol/Squat Jump    4 x 8                                             60 seconds rest
                            rest 5 minutes
2. 4 x 40 full speed uphill sprints (race someone)                                      90 seconds rest
             
                                             A Hill Rectangle is 3/4 speed sprint uphill 40 meters,
                                             jog across hill 10 meters, jog/scoot downhill 40 meters,
                                             sprint back to the start, rest 45 seconds

                                           Yes...you read it right: Back Lunge/Pistol/Squat Jump.

                                                           A Back Lunge/Pistol/Squat Jump is:
                                          Step back with right leg into a lunge, right knee touches
                                          the ground, then step up to both feet and do a pistol
                                          with/on your left leg. come up to both feet, do an air squat,

                                          then jump so that both feet leave the ground at the same time.

                                          Start the next rep by stepping back into a lunge with your

                                           left leg. You will get the hang of it.

WOD

Class Wod

       and/or...

3 Rounds for time
50 yard sled pull forward with 90/50#
50 yard sled pull backward with 90/50#
10 Snatches at 135/95# 

                                    Use men's bar only. The plates and clips for the snatch 

                                    are the same plates and clips to be used on the sled drags.

                                    Start with weight on the sled, drag it, unload it, load bar, snatch,
                                     unload the bar, load the sled, pull sled, etc.

                                                     Do It!

                                                                                                                        

        

      "The Open" starts 3 months from today...Sooooo.... I think it is time to start thinking about Open/Regional/Games goals and plans. I have been whittling away at what I feel will be an appropriate "List of Minimums". It is an adaptation of what Hackenbruck did at his gym before his team won the games. This will be a list of lifts, skills, WODs, times and loads that will be goals for individuals and for the members of the team. A litmus test of sorts. I think that we should all get together soon and come up with some goals and  plans as the next 3-5 months unfold.

      At regionals, the men who went to the games from our region averaged a finishing place of 6.5 or better on each event last year. The women averaged a finishing place of 4.6. The teams averaged a finishing place of 3.6. The teams from our region that went to the games, finished top 6 on every regional event. Last year, we had the ability to finish top 6 on at least 4 of the events, but only  finished top 6 on 1 event. 

        We have the ability/talent to send multiple individuals and a team to the games. I am of the opinion that these next few months are crucial in order to do that. I think a competitor meeting is in order. We can tweak the "List of Minimums" and come up with a plan. Competitor WODS once/twice a week? "Competitor class"? Team goals? Competition plans? Open Plans? Open goals? Programming thoughts? Let me know what you guys think about a meeting. Post comments/suggestions.