Today we start our 1st cycle of programming for the 2016 – 17 calendar year. The closer you follow it, and the more diligent you stay, the better your results will be. Do not cherry pick. If you see something you don’t want to do consider it a challenge! Let’s start this off with a bang!
WARM UP:
100 Jump Rope Singles
25 Bumper Jacks
3 Rounds
10 Pass Through’s
10 Good Mornings
10 High Shrugs
10 High Pulls
10 OHS
Then:
Hip Mobility
LIFT:
Clean Complex
(1st Pull, 3 Sec. Hold, 2nd Pull Position 2 Sec. Hold, Full Clean, 2 Sec. Hold at the bottom of the Squat)
5 @ 60%
5 @ 65%
3 @ 70%
3 @ 70%
3 @ 70%
*Work on your barbell pathway. Focus on positioning.
WOD:
“MEGATRON” (Compare to 12/17/12 & 1/27/14)
For Time:
10 Back Squat (225/155) (205/135) (185/115) (165/105)
15 Box Jump Overs (24/20) (20/12)
10 Squat Cleans (225/155) (205/135) (185/115) (165/105)
15 T2B
10 Squat Snatch (135/95) (115/75) (95/65) (75/55)
15 T2B
10 Squat Cleans
15 Box jump overs
10 Back squat
Adv. / Int = From the floor w/ all movements.
Scaled = Back Squat from a Rack. Please sub Med-Ball Cleans & Sit Ups Accordingly.
*One bar. You must strip and add your own weight.
POST WOD:
Hip Mobility
