WOD: Tuesday, April 22, 2014

Deload Week, Day 2

(A) Warm-Up: Trainer's Choice for 10 Minutes

(B) Drills 1: Snatch (10 Minutes)

(C) Drills 2: Clean and Jerk (10 Minutes)

(D-1 & D-2) Performance and Lean Machine:

Start the following complex @ 50% of your 1 RM, then add 5 to 10 lbs. every round. When you cannot keep increasing, decrease weight by 10 pounds until you are only lifting the barbell or class time runs out

  • 1 Power Clean or 1 Squat Clean
  • 1 Front Squat
  • 1 Push Press/Jerk
  • 1 Back Squat
  • 1 Push Press/Jerk
  • 30 Russian KB Swings
  • REST AT LEAST 1 minute at lighter weights and up to 90 seconds at heavier weights

(D-3) SWOL:

Start the following complex @ 50% of your 1 RM, then add 5 to 10 lbs. every round. When you cannot keep increasing, decrease weight by 10 pounds until you are only lifting the barbell or class time runs out

  • 1 Power Clean
  • 1 Squat Clean
  • 1 Front Squat
  • 1 Push Press/Jerk
  • 1 Back Squat
  • 1 Push Press/Jerk
  • 15 Heavy Russian KB Swings 2.0/1.5
  • REST AT LEAST 1 minute at lighter weights and up to 90 seconds at heavier weights

Joe SWOL. V16 Singlet. Photo by Jess Brown Redditt