WOD and WEEKLY PREVIEW: Monday, September 8, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (9 min)

(C) GymNASTY Holds: Hollow Body 80s (2 min)

(D) Clean Drills (4 min)

(E) Hang Cleans

  • 1 set of 3 every 2 minutes for 10 minutes (5 sets)
  • Start at 50-60% of 1RM
  • Increasing 5-20 pounds each set

(F) Find a 5 RM Front Squat, starting at a weight close to your last set of cleans

(G) Front Squat Back off Sets:

  • 5 @ 90% of 5RM
  • 7 @ 85%
  • 9 @ 78%
  • 11 @ 72%

Each set followed by (in any order):

  • 20 Russian Swings + 10 American Swings (Heavy)
  • 20 Lateral Jumps over Parallette (Quick)
  • 1 Prowler Push Down and Up Ramp (Heavy)

Quarter 3, Week 11. V16 Programming by Rafael Vega