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DESCRIPTION

STIMULUS

19:00-25:00 workout.

We have a pull from the ground to overhead and a hang from overhead with toes to the bar.

Both of these movements have a large range-of-motion at the hip aka lots of bending at the hip.

CLEAN AND JERK

15 Clean & Jerks should take between 1:30-2:00. Think of doing 1 Clean & Jerk every 6-8 seconds. This is a moderate load and athletes should be able to perform for 10 reps consecutively. In the workout they do not have to do 10 reps consecutively.

RUN

800m Run should take ~3:30-4:30. Athletes should look to modify the distance if 800m takes longer than 5:00. Consider having athletes scale to 800m, then 400m, then 800m OR 400m, 800m, 400m. This way there is still exposure to the 800m distance without losing stimulus.

TOES TO BAR

30 Toes-to-Bar should take between 1:30-2:30 / 5 sets and under / 6+ reps per set.

EFFICIENCY TIPS

As we dive more into strategy, try to avoid burying yourself into a hole during the first round of Clean & Jerks.

Quick singles will help keep the heart rate down and save the grip.

The time to bring the fire will be on the last set of 15 C&J’s.

Much like “Go Fetch” from last Wednesday, the run will a place to recover.

Be sure we can stick to sets of at least 6+ on Toes-to-Bar.

WOD

“Turf Toe” (Time)

“TURF TOE”

For Time:

15 Power Clean and Jerks

800 Meter Run

30 Toes to Bar

800 Meter Run

30 Toes to Bar

800 Meter Run

15 Power Clean and Jerks

Subs

800/600m Row or 40/32 Bike Cal

RX+-155/105#

RX-135/95#

50-59-105/75#, Hanging Knee Raises

60+-95/65#, Sit Ups, 400m Run

Basics- 200m Run/Row 15 CJ PVC/BB,