Monday, July 15, 2013

WEEK 2 of STRENGTH BIAS

WARM UP
A1. straddle ups x 10 reps x 2 sets
A2. weighted shoulder opener x 10 reps plus 30 sec hold x 2 sets 

A. Cleans
Beginners: Hang Power x 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max, then down 20 lbs for 1 set of doubles.

B. 15 burpee box jumps 20/24"
     10 power cleans and jerks 95/135 lbs
     15 burpee box jumps
     10 power clean and jerks 95/135 lbs
     15 burpee box jumps

PM. Hill Sprints at Douglas Park (is there any other hill)?
100 meters x 7 sets
REst 5 min.
warm up well for this. I don't want any pulled hamstrings.  


NOTE: THE PM wod is for the BCBD competitors. All regular wods are on 13th as usual.