Day 4
WOD 140821
warm-up – Coach’s Choice
0:00, 3:00, 6:00, 9:00
1 push/split jerk
-warm-up to your 3RM, and start there
-find your estimated 1RM over 4 sets
when the clock hits 10:00, go for a run on trucker road
-rest accordingly, but leave enough time to get training in!-
-barbells will be set at 95/65, scale down from there, do not scale up!-
tabata pull-ups – 8 rounds, 20 seconds on, 10 seconds off (0:00-3:50)
@ 4:00…
perform 15 unbroken deadlifts… rest to 6:00
@ 6:00…
tabata hrpu – 8 rounds, 20 seconds on, 10 seconds off (6:00-9:50)
@10:00…
perform 15 unbroken sdhp… rest to 12:00
@12:00…
tabata abmat sit-ups – 8 rounds, 20 seconds on, 10 seconds off (12:00-15:50)
@ 16:00…
perform 15 unbroken hang power cleans… rest to 18:00
@ 18:00…
tabata squats – 8 rounds, 20 seconds on, 10 seconds off (18:00-21:50)
@ 22:00…
perform 15 unbroken push press/jerk
notes:
-no whiteboard score today, but athletes are encouraged to record their work in their logbooks
-keep pull-ups within your skill set
-put forth your best efforts to go right into your barbell movements and keep them unbroken
-pay special attention to your breathing… especially in the rest phases…
-work on internalizing… stay within yourself… focus on what you need to do to remain in control and perform at your best
