WEDNESDAY 150902

Skill Development: USAW Power Clean and Push Jerk Progressions.

Complete Three Sets – Start with Barbell and add weight as necessary: (Work Technique!)

Power Clean from Power Position, 3 Repetitions (Add 1 Shoulder Press at final rep)
Power Clean from Above Knee (2 Second Pause) 2 Repetitions (Add 1 Push Press at final rep)
Power Clean from Floor, 1 Repetitions (Add 1 Push-Jerk)

Rest as needed then,

With a continuously running clock do one Clean and Jerk (or Ground to Overhead) the first minute, two Clean and Jerk’s the second minute, three Clean and Jerks the third minute… continuing as long as you are able. Use as many sets each minute as needed.

Note: Use a weight that will allow up to 10 rounds (10:00 minutes of work) or more. Recommended weight for men is between 95lb. and 135lb., and women is 55lb. to 95lb. Compare todays effort and strategy to June 16, 2015 and July 2, 2015. How many people can achieve Round 10 with 115lb. or more (men) and 85lb. or more (women)? The best score on June 16 was Lee Bowden with 135lb. achieving 10 complete rounds and 5 Repetitions of Round 11.

Aaron50Miles

Aaron – 50 Miles during the AMMAP

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Wednesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Four Individually Timed Rounds of:

Row 21 Calories
15 Wall Ball Shots (20lb. / 14lb.)
9 Pull-ups

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Strict Pull-up 5, 3, 1 Repetitions (Tempo Training)

Rest as needed then,

Complete Three Rounds for Time Of:

50 Weighted Jump Ropes
21 Kettlebell Swings (35lb. / 25lb.)
15 Squats
9 Hand Release Push-ups

Note: On the Pull-ups, make each decent 5 seconds, then immediately return to the top position. Use bands or a box to assist the accent. Complete three rounds of the

Krav Maga  (6:00 PM – 7:00 PM at Krav Maga)

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