Skill Work:
Front Squat - (Weight=Clean PR) x 2 x 2
Split Jerk - 80% x 2 x 2
Clean & Jerk - 80% x 1 x 3
Strength:
Box Squat (w/ Bands) - Set a new 1 Rep Max
WOD:
- Row 1000 meters
21-15-9
- Double Unders
- Sandbag Zercher Squats, 50% bodweight
- Row 1000 meters
4 comments:
You know, the way you wrote this, it looks a bit as if I'm supposed to d 21 reps of a 1000m-row, followed by 15 reps of a 1000m-row, followed by 9 reps of a 1000m-row...
You're not expecting me to row 45 km, are you?
what is a zercher squat?
-Garrett
Zorg, no I don't want you to row a marathon. The WOD is Row 1000m, then do 21-15-9 of DUs and Zerchers, then row 1000m meters again.
Garrett, to do a Zercher squat, basically you just bearhug or cradle an object (in this case a sandbag) against your chest and then do a squat. Here's a decent example of a barbell Zercher squat from YouTube:
http://www.youtube.com/watch?v=naaZ97qljdM
- Alex
Skill Work:
Front Squat - 75,5 kg
Split Jerk - 60,5 kg
Clean & Jerk - 60,5 kg
Strength:
Back Squat - 1 x 114,5 kg
WOD:
- 100 x SDLHP #20,5 kg
21-15-9
- Rope Jumps
- Back Squats, 42,5 kg
- 100 x SDLHP #20,5 kg
Time: 18:40
When I've got my handtands dialed in, I'll focus on DUs.
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