WOD Blog
 | Fri, May 21 2021 |  |
| Fri May 21 2021 Deadlift | Fri May 21 2021 Strict Press | Down to Clown |
Fri May 21 2021 Strict Press
(Weight)
Strict Press
3 Sets:
7 'Bottom Half' Strict Presses
7 'Top Half' Strict Presses
7 'Full Range' Strict Presses
Stimulus
All percentages based on 5RM Strict Press:
Set 1 - 50-65%
Sets 2+3 - Build to a moderate for the day, by feel.
See demo video
https://youtu.be/QGGFHyZfvps
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Down to Clown
(Time)
'Down to Clown'
For TIme:
500/400m Row or 400m run, 21 Power Cleans, 21 Push Jerks
500/400m Row or 400m run, 15 Power Cleans, 15 Push Jerks
500/400m Row or 400m run, 9 Power Cleans, 9 Push Jerks
The 400m run is out to South Jordan Self Storage sign (cross the street) and back.
Barbell - RX 135/95
55+ 115 / 85 lb
Strategy
THE BIG TAKEAWAYS
1. Pace the row in a way that will alow you to hold on for big sets on the barbell.
2. Aim for 2-4 sets or singles on the power cleans.
3. Aim for 2-3 sets on all rounds on the push jerks.
4. Leave a smaller set for your last set of power cleans if you choose to cycle the bar each round so that you can go right into your push jerks without needing to complete an extra clean. For example, on the 21, maybe you choose to go 8-7-5-1. After the last clean you would begin your first set of push jerks.
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