The Deep Burn

Nov 4th, 2013

Category: Competitor

The Deep Burn

Manny

Manny

Two weeks of Oly left before a big deload, a retest and then hitting some goats again.  Most of you should be competing in the Showdown this weekend.  We are going to keep Thursday a rest day this week and you will have the weekend off too if you are not competing.  Hit some extra mobility and enjoy the rest.  If you are feeling good, come in on Thursday and work on your lifts.

Warm Up
5 strict ball ups
Run a loop
5 strict skin the cats

Oly
1. Squat Clean and Jerk 5×2 @ 85-90%

2. 10 min EMOM
Odd – Halting (low & mid hang) Clean Pull x 2 100%
Even – 3 DB Strict Press

Strength
Back Squat 5×3

WOD –
4 Rounds
7 Squat Clean Thrusters (135,95)
14 Toes to Bar

Regional (125,85)
Open (115,80)

DISCUSSION 2 Comments

  1. Stafford 11/04/2013 at 3:50 pm

    Squat clean and jerk worked @ 195

    Halting clean pulls. @ 225
    DB press with 45

    Back squat up to 235

    Wod @ 115. T2B fell apart after the second round today

  2. Stafford 11/04/2013 at 3:50 pm

    Squat clean and jerk worked @ 195

    Halting clean pulls. @ 225
    DB press with 45

    Back squat up to 235

    Wod @ 115. T2B fell apart after the second round today