Monday 12.10.2018

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Coach Ashley slinging steel in the wild mid-ish-west this past weekend!

“At the peak of tremendous and victorious effort,
while the blood is pounding in your head,
all suddenly comes quiet within you.
Everything seems clearer and whiter than ever before,
as if great spotlights had been turned on.
At that moment,
you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings.
There is no more precise moment in life than this,
the white moment, and you will work hard for years,
just to taste it again.”
–Yuri Vlason, Soviet Weightlifter

Warm-up Drills
I. Row 2:00 or Spikeball!!
II. 2-3 rounds of
5 x 3 Position Hang Clean Complex
(ie:1 Rep is 1 x Deadlift + Dip + Bow + 1 x Hang Clean)
10 x Hollow Rocks
8 x Scorpions (4L/4R)
5 x Cat/Cows
III. Mobility

Impact/Focus: Hang Clean EMOTM
Warm up as needed for the following 10:00 EMOTM x 1 Hang Clean training.

Every minute on the minute for 10 Rounds:

1 x Hang Clean (heavy)

Notes: Sets and reps during warm-up should accommodate a challenging workload; if athletes have data on any full clean movement would receive a 90% range target for guidance. There is limited time for weight adjustments during the WOD, use discretion and have a plan for approaching today. We’re looking to see heavy and tough, but repeatable with cleanly executed form… Let’s see how we do with this rapid fire capacity test.

Post loads to comments.

“A Path Less Travelled”
5 Rounds for time of
Row 250m
7 x Push Jerk (135/95lbs)
15 x Push-ups

Notes: Scale load accordingly for the Push Jerk to facilitate most rounds being able to be completed via unbroken sets. Push-up rep load should be scalable first to accommodate a 10 rep range for those at the beginning stages of developing volume capacity to go along with recent movement rx standard achievements. Athletes working in metcons currently with a scaled movement Push-up should be 1:1 at 15 repetitions per round as shown above. Get some, freaks.

Post scores to comments.

Samy Daghir

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