Wednesday 120613

Wednesday 120613:

Olympic:

1) 5 x 3 clean grip deadlift w/ pause in high hang + 1 tall clean – heavy as possible. Rest 60 seconds. (Tall Clean Demo)

Notes: Hold each pause for 3 seconds. Do not return the bar to floor after first two deadlift/pauses. After third pause, explode from high hang position. Then drop bar to floor.

Strength:

2) 4 x 5 strict toes to bar + 1 ME pullup, isometric hold. Each set should last no more than 60 sec. Rest 60 sec.

Conditioning:

Compare to: mainsite and Guerrilla Fitness

5 rounds for time:
25 double unders
20 situps
15 med ball cleans 20#/14#
10 chest to bar pullups
5 hspu (anyhow)
Rest 1 minute

Notes: Sprint each round as fast as possible. Do not pace. Degradation in speed is acceptable but not form. If form is compromised to any great extent, stop. All reps should be unbroken.

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2 Responses to Wednesday 120613

  1. Maria aka Jonze says:

    How long did this workout take?

    • Ben says:

      The conditioning is a modification of a main site wod. Originally, it is 3 rounds of double the reps. Meaning, 50 double unders, 40 situps, etc. It will take most fit individuals in the range of 18-20 minutes to complete the wod as originally constructed.

      With 5 rounds, and half the reps, with 1 minute rests, the total time under tension should be less but the intensity should increase. It’s hard to say how long it will take however. My guess is, someone really fast will do it in less than 15 minutes.

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