Sunday, October 18, 2015

2015-10-19 WOD

Squat Clean and Jerk 10x1 @80-95%
That's a big range, so increase weight based on feel. Shoot to have the majority of your sets at the lower percentages and then move up to the higher percentages towards the end, but only if your technique looks good. Do NOT increase weight if your technique is bad! Practice more sets at the lower percentages. If you hit your max for the day early in the sets, drop back down to 80-85% and make sure you still get all 10 sets in.

Overhead Squat:
...1x3 -- 10 second hold at the bottom (light)
...1x3 -- 5 second hold at the bottom (moderate)
...3x3 AHAP.
Post 3RM.

COMPETITORS: http://misfitathletics.com/mft-775/

1 comment:

  1. Squat Clean and Jerk 10x1 @80-95%
    That's a big range, so increase weight based on feel. Shoot to have the majority of your sets at the lower percentages and then move up to the higher percentages towards the end, but only if your technique looks good. Do NOT increase weight if your technique is bad! Practice more sets at the lower percentages. If you hit your max for the day early in the sets, drop back down to 80-85% and make sure you still get all 10 sets in.
    My lifts: 9X1 @ 120# and 1X1 @ 130#

    Overhead Squat:
    ...1x3 -- 10 second hold at the bottom (light) (35#)
    ...1x3 -- 5 second hold at the bottom (moderate) (50#)
    ...3x3 AHAP. (70#)
    Post 3RM.
    My 3RM: 70#

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