Dec 6, 2016

Wednesday 2016.12.07

Warm-up:
- Row 500m
- Spiderman 50 ft
- Inchworm 50 ft

2 rounds not for time
- 10 air squats
- 5-8 med ball cleans
- 5-8 empty bar press
- 5-7 mins individual focus as desired


WOD:

Clean and Jerk - 1-1-1-1-1-1-1


Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Child’s pose (10 deep breaths)


- Finish with foam roller as needed

Post loads and results to Comments.



  • Coach's Notes Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!
  • On Ramp – 10 Dec 16 @ 0830        

4 comments:

Chuck Lawrence said...

IMCF JBLM Edition:

Warmed up to 185#, then 205/215/225/230/235/240/245

Attempted 250. Not there yet.

monroe said...

Chuck, nice work!
I warmed up with 95x3, 115x3, then
135, 145, 155, 165, 155, 155, 155.
Followed with 3 doubles at 135.

Matt Slyder said...

135-155
Need better clean tech with weight
Overheads easy weight
Lifestyle points = 10

AARON DEVAN said...

Matt, is BTWB working for you?