WOD Blog
 | Wed, Jun 2 2021 |  |
| Wed Jun 2 2021 Silverback Primer | Wed Jun 2 2021 Back Squat Waves | Wed Jun 2 2021 Oly Technique | Power Hour |
Wed Jun 2 2021 Back Squat Waves
(Weight)
- All percentages based on 5RM Back Squat:
Wave #1
Set 4 - 8 Reps @ 76%
Set 5 - 6 Reps @ 81%
Set 6 - 4 Reps @ 86%
Wave #2
Set 7 - 8 Reps @ 81%
Set 8 - 6 Reps @ 86%
Set 9 - 4 Reps @ 91%
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Wed Jun 2 2021 Oly Technique
(Weight)
Olympic Technique
On the 1:30 x 5 Sets:
1 Pausing Squat Clean
3 Pausing Split Jerks
- All Sets Between 55-70% 1RM Split Jerk
- Pause 2 Seconds in Catch of All Movements
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Power Hour
(Time, Rx+)
'Power Hour'
For Time:
50 Clean and Jerks
RX+ 155/105
RX 135/95
55+ RX 95/65
On the Minute: 20 Double Unders (30 singles, 15 sec bike or row)
Stimulus
- Flow: Starting at the 0:00, athletes will complete 20 double unders, then proceed to the barbell and start chipping away at the 50 clean and jerks. At the 1:00 mark, athletes will need to stop work on the barbell and complete another set of 20 double unders before going back to the barbell. Athletes will continue on in this fashion until all clean and jerks have been completed.
- Score: Total Time
Strategy
THE BIG TAKEAWAYS
1. Breathe and relax on the double unders as much as possible.
2. Chip away at the clean and jerks in small sets, singles, or a mixture of both. We want to pick the straegy that will best allow us to continue forward progress.
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