Strength for the week: DL/Front Squat Monday, troche Snatch work Wednesday, Clean and Jerk work on Friday. Tuesday is an Open style conditioning WOD followed by handstand work. For Thursday, I have a “Death by…” WOD that sounds fun to me…now anyway.
Strength/Skill, Week 3 of 4
Deadlift, 3 sets of 6
These Deadlifts are from a DEFICIT, meaning you will be standing on a 45# plate as you pull the bar off the ground. This will help create much more pulling power off the ground, and it will emphasize near perfect starting position, keeping a flat back, with your butt down and your chest up. This week we will go up by 5-10#.
Pause Front Squat, 5 sets of 2
For pause on the first squat, it’s a 5 second count. For the second squat, it’s a 3 second pause. Keep the weight light, approximately 50-60% of 1RM OR the same weight you used last week..
30 Wallball Shots
As many Deadlift as possible 205/165 in remaining time