Monday, January 16, 2012

Olympic Weightlifting WOD for Tuesday 1-17-12

                          Heather D.......Nice rack! Paleo has been good to this girl!
Warm-Up
     2 Rounds of 
          - 200M Row
          - 10M Bear Crawl
          - 10 PVC Overhead Squats

Dynamic Stretch

Skills & Drills
     Coach B Clean Progression
     "High" Box Jumps

WOD
     Elevated Clean Deadlift (feet on 15# or 10# Bumpers)
          3 sets of 3 @ 85% of 1RM Clean
     2-Position Power Clean: (First Pull from High Hang, second pull from floor)
          5 sets. Target 75% of 1RM Power Clean

Core Work (optional)
     Choose from the following
          - 100 AbMat Sit-ups
          - 5 sets of 8 strict toes to bar
          - 4 sets of 15 GHD Sit-Ups

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