Sep 28, 2014

Monday 14.09.29

Main WOD
21-15-9

- Squat Clean 135/95#
- Hand Stand Push Ups

Skill/Strength
Dead Lifts
- 10 @ 25% 1RM
- 7 @ 50% 1RM
- 5 @ 60% 1RM

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Two classic movements in our favorite 21-15-9 rep scheme. The emphasis is on intensity but ensuring the athletes execute full squat cleans and a full range of motion on the HSPUs.
Scaling: Lighten the load on the Squat Cleans. Scale the HSPUs with 1-3 Abmats or a piked HSPUs from a box as needed by athlete.
Skill: Classic Deadlift. The emphasis is on proper technique. Encourage the athletes to complete each set connected to the bar meaning they work on the return technique. Emphasize timing and the mechanical advantage of the “bounce.”

4 comments:

Sean Carmody said...

17:31 Rx...Week of TDY = Weak if Body

Ross said...

IMCF SD DET

It took me over a year to figure out HSPU, and I am still not good at them but just reviewing that video and the tip of turning my elbows toward my chest was huge.. never before have I been able to do sets of strict HSPU always only singles strict or sets kipping. big improvement for me today.

14:47 RX

DL
10@135
7 @ 225
5@275
3@315
1@365
1@405
fail @ 455 too big of jump got off ground good but started to feel back round so dropped it.
1@405
1@405

Charles Lawrence said...

12:02 Rx. Was not feeling awesome this morning...showed up late and did a half-effort warmup. I am paying for that now.

Jimmy Chen said...

IMCF Sill

Good lord, did that one hurt! Started off at 95# for the 21 and 15, but decided to get frisky and went Rx for the last set of 9. Came in just under 13:00.