Tuesday, October 25, 2016

2016-10-26 WOD

Flash Cycle Week 5

Clean & Jerk Ladder
Every 90 Seconds until Failure:
...1 Clean and Jerk
*Starting at 75% of your C&J max, perform one C&J every 90 seconds, adding 10# each round until failure. You are allowed a maximum of 2 attempts per round. If your 1RM clean and jerk is less than 135#, add 5# every round until failure.


Dumbbell Work
3x10 Each:
...Dumbbell Bulgarian Split Squat
...Dumbbell Flyes
...Dumbbell Curls
...Palov Press (10/side)


COMPETITORS

Clean & Jerk Ladder
Every 90 Seconds until Failure:
...1 Clean and Jerk
*Starting at 75% of your C&J max, perform one C&J every 90 seconds, adding 10# each round until failure. You are allowed a maximum of 2 attempts per round.


In Honor of "Brian"
3 RFT of:
...5 Rope Climbs
...25 Back Squats (185/125#)
Post time.


Dumbbell Work
3x10 Each:
...Dumbbell Bulgarian Split Squat
...Dumbbell Flyes
...Dumbbell Curls
...Palov Press (10/side)


Sigma Strength Protocol: Push Press
...3x3 reps, build to a daily max
...2x3+ reps (80% of daily max)
Post daily max and load/reps of +sets.


LISS:
...Accumulate 30 minutes of LISS using a bike or rower. Don't come off until you feel like you've recovered from "Brian".

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