Wednesday, February 13, 2013

Barbell work continues with more Oly lifts and then we hit up the infamous Fran Ladder.

Schedule Reminders: AMPLIFY IS CLOSED ALL DAY THURSDAY. And plan on joining us Saturday morning for Fight Gone Bad!

WEDNESDAY Strength Power Clean [wmv][mov]; Push Jerk [wmv][mov]

Every 45 seconds for 7 sets perform: 2 Power Cleans + 1 Push Jerk

Reps are at 0:00-0:45-1:30-2:15-3:00-3:45-4:30 Go with a medium weight to work on timing of your Clean. Advanced athletes go 80% of max.

Conditioning AMRAP in 7 minutes: 3 Thrusters (#100/70) 3 Pull-ups 6 Thrusters 6 Pull-ups

Reps increase by 3.  Continue in the ladder as far as possible in 7 minutes.

WOD Demo