03/08/2010

Strength Component

Power cleans 5X3 @ 90% 1 Rm

Jonson. T : 65kg (@ 76.4%)

Weighted Pull Ups 3-3-3

Jonson. T : 12kg, 16,kg, 20kg

WOD080310

Turkish Get Ups (TGU) 3-3-3

Jonson. T : 16kg, 20kg, 50lbs (Rx2, Lx0)

15 mins AMRAP

5 single arm KB push press @ 24kg (L&R)

10 KB swings @ 24kg

Jonson. T 6R + 5,5,6 (KB@28kg)

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NB: Power Cleans;

1) Don't think about the re-bend

2) Bar to shoulders when foot lands

3) Lower weight (76.4% 1RM) to build confidence of double bend

4) AGGRESSIVE!!!!