Thursday, February 1st 2018
1. Strength
Press
A. 4×5 @80%
B. 5×3 @90%
C. 1RM
D. 3×10 @70%
2. Festivus WOD #3 “Thruster Mathelete”
0-2:00 minutes
Load the bar, add safety clips, warmup and prep for the first :30 sec all out
2:00-2:30
Max thruster reps
2:30-4:00
Rest (load stays the same)
4:00-4:30
Max thruster reps
4:30-6:00
Rest (load stays the same)
6:00-6:30
Max thruster reps
6:30-8:00
Rest (load stays the same)
8:00-8:30
Max thruster reps
The WOD begins with an empty bar on the floor and appropriate plates and safety clips nearby to accommodate:
Intermediate Male – 45#-bar
Intermediate Female – 35#-bar
Novice/Masters Male- 45#-bar
Novice/Masters Female- 35#-bar
OLY Class @ 7pm
1. BARSKI cleans (HANG clean): mid-thigh only. No straps. Do not put bar down. Warm up accordingly. 55%x3, 60%x3, 65%x3, 70%x3, 75%X3
2. Clean pulls: 95%x3, 100%x3, 100%+5lb X 3
3. Jerks behind neck from rack: 3, 2, 1, 1, 1, 1 increase weight each set.
4. Good Mornings. 4 sets x 6 reps.
5. Sit ups with 5lb plate. 4×25.