“Strive not to be a success, but rather to be of value.” -Albert Einstein
Feeling sore from yesterday’s Hero WOD? Get into tonight’s Stretch to Recover classes and get back in action!
Level 1
Push press 4 sets x 5 reps
Then 10 min Snatch work
-3 x 750m rows, all about 65% of max effort. (Focus on mechanics with an efficient stroke, and a very low SPM count) Rest as needed
Level 2
3 sets, not for time of
A1. 150m Row
A2. 45 Sorensen hold
B1. 5x DB Step up
B2. 8x GHD Sit up, 3 sets
C1. 50 Hollow rocks for time
Strength
-Clean 75% x 3 x 2, 75% x 2 x 3
-Clean Pull 95% x 4 x 3
-Front Squat 80% x 3 x 4
Competition:
A.
Two sets for times of:
Run 400 Meters
15 Toes to Bar
20 Alternating Pistols
Rest 3 minutes
B.
Six sets of:
Halting Clean Deadlift + Hang Clean
Rest 2 minutes
Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.
C.
Back Squat
* Set 1 – 10 reps @ 70-75% of 1-RM
* Set 2 – 8 reps @ 75-80%
* Set 3 – 6 reps @ 80-85%
* Set 4 – 4 reps @ 85-90%
* Set 5 – 3 reps @ 90-95%
* Set 6 – 2 reps @ 95-97%
Rest 2 minutes between sets.
Just in case you needed more confirmation that eggs are good for you and that big pharma is not!
http://www.naturalnews.com/037062_eggs_junk_science_financial_ties.html
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