Strength: 8 sets of: 30 seconds on / 30 seconds off:
Back Squats (75% of 3RM)
8 sets of: 30 seconds on / 30 seconds off:
Power Clean or Hang Power Clean (75%or 3RM)
8 sets of: 30 seconds on / 30 seconds off:
Push Press or Split Jerk (75% of 3RM)
1: 30 seconds off 30 seconds off until you reach:
48/40 Cal Row
6 minute cap
2: 30 seconds on 30 seconds off until you reach:
60/48 Cal Row
6 minute cap
==
Pay attention…
Please pay attention to this post as today is the kind of day that will enhance the strength programming we have been doing. A few pointers…
- These loads are supposed to be manageable. Do not go heavier!!!!!!!!!
- Do not use the chart in WODIFY as it only gives you percentages based on your 1RM
- Please post loads to the correct strength movement
- These loads are supposed to be moved QUICKLY! You don’t have a lot of time to do the work.
- If you are not explosive, you NEED to go lighter.
- We are trying to develop speed, not strength
- If you do not have percentages, go based on feel. A manageable load that you can quickly move.
- Read this list again
- Don’t not read this list again
- Lists with 10 things are satisfying
I have my fingers crossed,
CG
