WOD: Friday 210416
Good stuff, Billy! Always appreciate your effort when you’re in. You work hard and smart.
WHITEBOARD BRIEF
- Strength: Building off of last week's Push Jerk work, try to beat your weight by #5-10. Make sure to watch for common mistakes during the dip, lifting the heels (knees should track slightly out), dropping the elbows, and dropping so fast that the bar separates from your shoulders. You should think about jumping, then shrugging the bar off your shoulders.
- Metcon: We're doing last week's barbell complex again today, take one or two warm-up sets and build to slightly heavier than you did last week. Maintain good posture on the Rows, and make sure the barbell contacts your shoulder during the Muscle Cleans and Push Presses.
A1) PUSH JERK
15 Minutes on technique performing sets of 2-3 reps. Exceed last week's final weight by 5-10#.
A2) BANDED PULLDOWNS
*between sets of jerks perform 12-15 slow & controlled reps.
UPPER COMPLEX: ROW + HANG MUSCLE CLEAN + PUSH PRESS + ROW
4 Rounds x 7 each. Rest 2:00 between rounds.
- Goal: Go slightly heavier than last week, but make sure all rounds are done UB.
KB CURLS
3 x 8-10. Rest 60s.