Back Squat
2-2-2-2-2-2-2
Conditioning:
50 power cleans (185#/135#)
Conditioning:
50 power cleans (185#/135#)
Perform 3 over the bar burpees every minute on the minute.
Intermediate:
Beginner:
Novice:
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Intermediate:
50 power cleans (135#/95#)
Perform 3 over the bar burpees every minute on the minute.
Beginner:
30 power cleans (135#/95#)
Perform 3 over the bar burpees every minute on the minute.
Novice:
25 power cleans (95#/65#)
Perform 3 burpees every minute on the minute.
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Got 355 lbs for 2 reps.
ReplyDeleteThen by popular demand I had to scale up the weight to 205 lbs.
Took me sub 10 minutes with 205 lbs.
Yes Joe! Andrew and I were demanding it! ;) Back squat: 185-225-245-265-275-285-295. Conditioning: 165# got 13:30
ReplyDelete