2
Aug
He's Not Heavy, He's My Brother
This is the final week of our current strength progression. We will re-test 1RM next week, thumb and then we will have a new progression next month, focusing on the power lifts.
This week’s benchmark is “Heavy Grace.” At least, what we used to call Heavy Grace – 30 Squat Clean and Jerks, 155/100. I guess some people are calling Heavy Grace 225/155 now. That is insane. Heavy Grace was the final WOD of the 2008 Games, and it was like a bomb went off when it was announced. Now, it’s just more stuff we do.
The Jet Pack Weasels were the winning team from our WOD & Wine Ladies Evening on Friday!
Workout of the Day
Strength/Skill, Week 4 of 4
Snatch
Build to a heavy single in 10-12 minutes, approximately 85% of 1RM. Once you hit the target weight, perform 3 singles, with approximately 90-120 seconds rest between lifts.
Back Squat
You should be pretty warm following the Snatch, especially if you are hitting the lifts with a full Squat Snatch. Build to a heavy single in 8-10 minutes, approximately 85% of 1RM. Once you hit the target weight, perform 3 singles, with approximately 90-120 seconds rest between lifts.
Conditioning
5RFT
50 Doubleunders
15 Pullups
10 Minute cap