FRIDAY 241011
Test WOD of the Month
Grace / Isabel
For Time
30 Clean & Jerk / Snatch 135/95
Then,
With the remaining time work up to a heavy Clean & Jerk.
Today’s WOD is a fast one. This should be sub-8 minutes for most our athletes and sub-5 minutes for advanced athletes.
Strength & Olympic Lifting Programming
Week 1
Strict Press: 4 sets of 6 reps (increase weight each set)
Rest 2-3 minutes between sets
Accessory Work
Dumbbell Shoulder Press: 3 sets of 10 reps
Lateral Raises: 3 sets of 12-15 reps
Band Pull-Aparts: 3 sets of 15 reps
Coach James after coaching his last Strength and Olympic Lifting Class (for now).
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Friday’s schedule
6AM – Workout of the day
8AM – Strength & Olympic Lifting
430PM – Workout of the day