WODs
 | Mon, Jun 4 2018 |  |
 | Thu, Dec 20, 2018 at 7:30pm Pizza and Beer Event @ Mellow Mushroom Hiram |
| Most Recent Benchmark: Bench Press Max on Apr 1, 2025 (285 days ago) |
| 20180604 Strength | 20180604 MetCon |
20180604 Strength(Time) In 20 minutes 5 Sets: 1 Pausing Clean Deadlift + 1 Power Clean Purpose here is to practice and reinforce proper bar path. Pausing at two positions, just below and the knee and mid-thigh, we want to focus on keeping the bar close and maintaining lat engagement. Rest as needed between sets, but not more than 90 seconds. Following, we will be building to our heavy single for the day. Set #1 – 1 Complex @ 50% of 1RM Clean and Jerk Set #2 – 1 Complex @ 55% of 1RM Clean and Jerk Set #3 – 1 Complex @ 60% of 1RM Clean and Jerk Set #4 – 1 Complex @ 65% of 1RM Clean and Jerk Set #5 – 1 Complex @ 70% of 1RM Clean and Jerk Following, take 7:00 to build to a Heavy Single Power Clean for the day. Post heaviest completed lift below. Planned: Mon,Jun4,2018 Fri,May19,2017 |
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