PROJECT BREAKDOWN DAY 60: Thursday, May 28, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY Mobility (10 min)

(C) Barbell Drills with Corrections from Trainers (15 min)

  • Back Squat
  • Front Squat
  • Muscle/Power/Squat Clean
  • Press
  • Behind the Neck Snatch Grip Press
  • Press from the Split
  • Push Press
  • Split Jerk

(D) Pause Clean and Jerk 5x2+1 @ 75% of 1RM (20 min)

3-second Pause at knee (bar starts at floor) x2, followed by one split jerk

(E) 500m Row, 1 min rest, 400m Run at 70-80% intensity (10 min)

Emily. Murph Rx. Pull Ups. Photo: Rafael Vega

WOD and WEEKLY PREVIEW: Tuesday, May 20, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY Leg Mobility (5 min)

(C) Snatch Drills (5 min)

(D) Clean Drills (5 min)

(E) Find a 5RM Back Squat in 15-20 Minutes

(F-1 & F-3) Performance and SWOL

  • MEN: 4x5 @ 90% of 5RM
  • WOMEN: 6x5 @ 80-90% of 5RM

(F-2) Lean Machine

  • 4x10 Heavy Lunges, each set immediately followed by 30 Russian KB Swings, Unbroken

Weekly Preview. Quarter 2, 2-4.

WOD: Saturday, April 26, 2014

(A) Warm Up 1: Trainer's Choice for 10-15 Minutes

(B) Warm Up 2: Demo and Practice all moves in (C)

(C) For Time

  • 800m Run/1000m Row
  • Complete the following in any order and in as many sets as needed
    • 80 Wall Balls 20/14 to 10'/9'
    • 80 Russian Kettlebell Swings 1.5/1.0 Pood
    • 80 Air Squats or 40 Pistols
    • 80 Burpees
  • 1000m Row/800m Run

(D) Your Deload Week is OVER ... thank you very much :)

Chris. Double Unders. Photo by Rafael Vega