workout of the day
12.14.18 - Heavy clean day
WOD
7:00 EMOM 1 rep Clean - power or squat
1- @ 50%
2- @55%
3- @60%
4- @65%
5- @70%
6- @75%
7- @80%
then...
E2M 1 rep clean- power or squat
1 @ 84%
1 @88%
then...
5 sets of heavy singles
Warm Up
3 Sets
5 Half Kneeling Single Arm Bottom Up KB Press/arm
20sec Side Plank/ side
30sec Dead Bug- move legs out and back slowly
*Move with purpose and focus - build a little weight on your press
Hips/shoulders/thoracic spine complex
https://www.instagram.com/p/BqqKZsogYHq/
2 sets of 3 reps of the complex- change your DB weight the second set
2 DB windmills+1 DB single arm ohs + 2 DB single arm press in squat.
Barbell warm up4 sets building load *feel free to squat these if you plan on using a squat clean in the wod
1 rep clean high pull
1 clean pull
1 slow pull power clean (4 seconds to pull to the knees)
1 segmented power clean (pause at the knee, mid-thigh, and pockets)
1 power clean
WOD
7:00 EMOM 1 rep Clean - power or squat
1- @ 50%
2- @55%
3- @60%
4- @65%
5- @70%
6- @75%
7- @80%
then...
E2M 1 rep clean- power or squat
1 @ 84%
1 @88%
then...
5 sets of heavy singles