Can't wait for tomorrow.
Spoiler Alert...I will not be posting 18.4 tomorrow. I will mostly be posting info and practice work or 13.1 for Group 2. This is to insure that you BHTers are utilizing your rest days. It will also give me a chance to program the rest of the week with the Open WOD movements in mind. If you have to BHT, pick a day you missed and do that...Only if you must. You can do 18.4 on Friday/Sat and/or 18.5 on Saturday/Sun (The gym is going to be open on Sunday afternoons this month).
Plan out your rest days.
Think about a T/W/Th/Sat/Sun schedule this month.
Strategize your WODs
13.1 Prediction Time:
AMRAP in 7 minutes 15 WBS, 15 TTB (Don't do this WOD...it is only a prediction)
Oly Strength
1.Snatch - 3 x 1 @ 75%
2. Clean & Jerk 3 x 1 @ 70%
3. Snatch Pull - 3 x 2 @ 105%
4. EMOM for 7 minutes
4 Hang Power Cleans (heaviest weight sustainable)
Squat Strength
Front Squat
Warm Up 1 x 5 @ 60%, 1 x 3 @ 70%
Work Sets 3 x 3 @ 75%
Class WOD
Goat/Engine WOD
5 minute pistol work to low box
AMRAP in 6 minutes:
10 Two Handed KB Hang Power Snatch (below knee) (45/25)
10 Hand Release Push Ups
10 Right Leg Pistols
10 Left Leg Pistols
10 Hand Release Push Ups
10 Right Leg Pistols
10 Left Leg Pistols
Post results to comments:
Oly Strength
ReplyDelete1. Snatch - 8 x 1 @ 60%-155
2. Clean & Jerk - 5 x 1 @ 60%-185
3. EMOM for 6 minutes Alternate
Even: Tabata Shoulder Touches-HS Walk
Odd: 7 Push Press @ HAP-185
4. EMOM for 7 minutes
WOD:
For Time...
50 Burpees
20 Front Squats - No Rack 70% 1RM-Scaled to 275
50 Burpees
11:43
4 Hang Power Cleans-225