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WEEKLY MOVEMENT FORECAST
M= Conditioning Intervals
T= Power Clean + Push Jerk
TH= Sumo Deadlifts
POWER CLEAN + PUSH JERK
-After a lengthy push press cycle where we built the foundation of the “dip + drive” and focused on the aggressive overhead punch, we can now venture into a little more technical overhead lifting. Push jerks! We also just closed out a successful squat clean cycle, And I’d like to keep the momentum going and rotate back into power cleans where a lot of the same principles will transfer over. So this week starts our Power Clean + Push jerk cycle! It’s been a bit since we’ve done this full movement, let’s get into the mindset that week 1 will be heavily focused on light weight and perfect movement.
-Has been a little bit of time since we last got after these! I’m excited to bring them back, with the sumo deadlift we will see great full body recruitment with emphasis on the posterior chain. The wider stance will allow us to recruit more muscles and work on our aggressiveness in getting our “hips through”. Keeping our pulling stance and angles varied will only assist in building our overall strength.
-Week two For The HSPU cycle, let’s keep the emphasis on strong strict repetitions and making sure our scale allows us to achieve that stimulus. The rep scheme and the way the HSPU are presented will change but the goal remains the same.
Every 10:00 x 40:00
20 DB Front Squats (35/35#)(C=50/35#)
40/30 Calorie Row
20 DB Box Step-Overs (24/20”)
*8:00 CAP First 3 Rounds