Buy In:
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Back Squat 55% of 1 RM Max
3 on the minute every minute for 10 minutes
WOD:
3 Minute AMRAP
Power Clean and Jerk 115/85
Rest 1 Minute
3 Minute AMRAP
Burpee Box Jumps 20/16
Rest 1 Minute
3 Minute AMRAP
5 Power Clean and Jerk
5 Burpee Box Jumps
Cash-Out:
Partner Assisted Glute Ham Raise OR use GHD
3 Sets of 10Reps
For today’s buy in we are going to perform our back squat speed strength training. Whatever your 3, or 5, or 7 REP MAX backsquat is from a couple of weeks ago, use this calculator to help determine your projected 1 REP Max. http://www.exrx.net/Calculators/OneRepMax.html. Then, find 55% of your 1 REP MAX to use for the weight on the backsquats. If you have never performed a 1, 3, 5, or 7 REP MAX, then use a load that is light enough to complete the reps with good speed and technique. For today’s buy in you are going to perform 3 reps on the minute, every minute for 10 minutes.
For the workout we are going to perform 3 separate mini workouts. For the first part we are going to perform as many reps as possible of a power clean and jerk in 3 minutes. The load should be light enough to get between 30-40 reps. Once you have finished, you will rest for 1 minute before transitioning into the next exercise, which will be as many reps as possible in 3 minutes of burpee box jumps. A burpee box jump combines a burpee and a box jump. I have no idea how many reps is possible in 3 minutes. I would like to see over 50. The last part of this workout is a 3 minute amrap with 5 reps of the clean and jerk and burpee box jump.
For today’s cash out we are going to perform partner assisted glute ham raises. This movement helps strengthen the glutes and hamstrings. To perform this movement, have one person place both knees on an ABMAT. A partner should hold their ankles. Slightly bend at the waist, and SLOWLY fall forward using the hamstrings and glutes to keep your speed in control. This will be tough. Place your hands in front of you to soften your landing on the floor. Then either use your glutes and hamstrings to pull yourself back to the starting position or assist with a push from the ground. Perform 3 sets of 10 reps.
Results
