WOD: Thursday, October 31, 2013

 (A) Drill Split Jerk w/ Barbell 

(B) Split Jerk 5x2 @ 50, 65, 75, 80, 90% of 1RM 

  • 1 Minute Rest between sets of 50, 60, and 75% 
  • 90 Seconds Rest between sets of 75 and 85
  • 2 Minutes Rest between 85% and 90% 

(C) Find 5RM Close Grip Bench Press in 15 minutes 

  • If needed, more experienced athletes can use benches on second floor. 

(D) Close Grip Bench Press 4x5 @ 85% of 5RM in Part (D) 

  • Rest 2 minutes between sets
  • Arms hug lats through the descent
  • If 85% feels like too much, go down to 80-75%
  • Do not attempt a rep you cannot complete; Cut the set short instead

(E) Optional: Seated or Standing Zottman Curls 4x8 

  • Find a weight that you can do for 10 to 12 reps but stop at 8 today
  • Both arms at the same time
  • Do these upstairs ... there are lots of Dumbbells to choose from

NO CONDITIONING TODAY? No. It's waiting for you on Friday.

Smiling after scores of burpees.  Photo by Rafael Vega. 

Smiling after scores of burpees. Photo by Rafael Vega.