Archive for January 13, 2013

Monday 20130114 Open Workout

Posted: January 13, 2013 by totactfit01 in Uncategorized

Strength:

Deadlift:  3 set of 5 (same weight all 3 sets)

20 minutes to complete

Post weight to comments/LogWOD

If you did your 5RM back on 19Dec (click here to see if this jogs your memory), try using 80% of that weight for all 3 sets. If you were not here, aim for 70-80% of your Dead lift 1RM. If you do not have a 1RM in Dead Lift, try going up to Body Weight in the warm up. If you can get 8 reps, use that weight. If this is too heavy, drop 20 pounds. If it is too light, go up 10-20 pounds. Whichever you use, RECORD your WEIGHT! You will need this info….

Video courtesy of Rogue Fitness.  Mark Bell with set up and execution point on the deadlift

WOD:

4 Rounds For Time:

1 Power Clean(PC)/ 1 Push Jerk (PJ)  with 115/75

2PC/2PJ

3PC/3PJ

4PC/4PJ

60 seconds rest(rest 60 sec between each round)

Post total time to comments/LogWOD

Video courtesy of Rogue Fitness.  MAtt Chan Showing the movement for a Power Clean and Jerk.  Notice the Power clean ends with the bar in the front rack position and hips and knees fully extended.  The Jerk ends with bar overhead, upper body in active shoulder position, and hips and knees fully extended.

The way the rounds will work is 1 Power Clean, 1 Push Jerk, 2 Power Cleans, 2 Push Jerks, 3 Power Cleans, 3 Push Jerks, 4 Power Cleans, 4 Push Jerks.  To avoid doing extra power cleans, I would suggest once you have the bar up to do your Jerks, don’t put the bar down until you finish the number you need.  Doing extra work = extra time.\

Also, with the minute rest between rounds, this should give you enough recovery to go all out on the sets.  Goal should be unbroken through the sets.  High Power output!

Cash Out:

Roll out thoracic and/or overhead lat stretch w/ band.