We had a couple gym records go down yesterday! Amanda Jensen broke the women’s Shoulder Press record with a lift of 80 lbs, and Sam Snyder broke the women’s Overhead Squat record with a lift of 115 lbs! Sam also PR’d her Shoulder Press with a lift of 75 lbs. Awesome job, ladies!
-STANDARD WOD-
WARM-UP
2 mins Shoulder Touches
6-way Shoulder MOB
15 Pull-ups
BARBELL GYMNASTICS
15 mins to practice the Split Jerk or establish a 1RM
CONDITIONING
Complete as many rounds as possible in 15 mins of:
7 Power Cleans (185 lbs/120 lbs)
30 steps Overhead Walking Lunges (45 lbs/25 lbs)
15 Wall Ball Shots (20 lbs/14 lbs)
MOBILITY SESSION #53
-COMPETITION WOD-
BARBELL GYMNASTICS
7×2 Split Jerks off Blocks- heavy but not maximal, rest 60-90 secs
*Note- You may use racks, but blocks are absolutely the suggestion. These do not have to be Unbroken reps, and are designed to be dropped on the blocks after each rep.
STRENGTH
1a) 10×2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension- rest 60 secs
*Note- The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift.
1b) 5×5 Seated Dumbbell Shoulder Press- heaviest possible (all sets), rest 2+ mins
*Note- These should be performed between every other set of Deadlifts.
CONDITIONING
Complete as many rounds as possible in 12 mins of:
15 Kettlebell Swings (70 lbs/55 lbs)
50′ High Prowler Push (215 lbs/165 lbs)- weight including the Prowler
15 Wall Ball Shots (20 lbs/14 lbs)
50′ Low Prowler Push (215 lbs/165 lbs)- weight including the Prowler
.jpg)
