10.4

Letter from the editor regarding Goats this month:

     I have chosen  them based on prevalence of prescription at the games/regionals/open/competitions...
We will have MU on day 1, HSPU on day 2, and Pistols on day 3. Day 4 (today) I will pick a skill that shows up occasionally and that you should be proficient at, and you will get to choose which of your weaknesses you are going to pair it with.
     If you are a muscle up beast, replace MU with a different skill on day one. The same goes for the rest of the week. This is your month to really and truly eliminate 2 or 3 goats from your repertoire.
     That being said, if your pistols are adequate but not awesome, Don't Just Go Through The Motions On Pistol Day!! Use this month as an opportunity to perfect form and/or endurance on your weaknesses.
     If you have perfect form and endurance on every skill/movement, use this month as an opportunity to increase your cycle time of a skill/movement that bogs you down in a WOD.
     Kill goats this month... Kill em ALL...well, at least 2 or 3 of them.

Oly Strength
1. Jerk behind the neck 3 x 5 @ 75%                                                       90 sec rest
2. Push Press 3 x 2 @ 75%, 4 x 2 @ 80%                                             90 sec rest
3. Jerk Dip Squat (Video Here) 5 x 3 @ 85% (of jerk)                           90 sec rest
4. Every 30 seconds for 2 mins, 2 Push press + 2 front squat at 155/105
                                    During #3, do not drop the weight, rest in a rack position

Squat Strength
Back Squat                              90 sec rest
1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%

Front Squat                             90 sec rest
1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 70%
WOD
Class WOD

Goat/Engine WOD

Strict 10 Minutes to Platform (Jerk Box) a Heavy Single (HS) Atlas stone
                   Stack Jerk boxes to almost nipple height, lap the stone then place it on the jerk box

Then:

Alternating Tabata Minutes for 6 Minutes
Even: 1-2 Atlas Stone to platform (jerk box)@ HS minus one Stone
Odd: X
            So...Even min are 30 seconds for 1-2 stone to platform,
            30 seconds for another 1-2 stone to platform

             Use the stone that is one lighter than your heavy single
            Odd mins are 20 seconds of X, 10 seconds rest,
            20 seconds of X , 10 seconds rest

            If you have not used stones before, get someone to help you and WATCH THIS
            Don't break yourself, Don't break a stone, use good technique, be safe

         
            X is your goat to pick, you can choose between
                        1. 7 unbroken TTB
                        2. 5 unbroken C2B pull up
                        3.6 Box jump (rest at the top of the box ONLY, bound out of the bottom)
                        4. ME HSPU to Rouge 45's with Ab Mat between, games style (Drew)

                        5. 3 Muscle Ups

                        6. ME Double Unders