5/7/13

So another beautiful day in Big Rapids which means another wonderful workout brought to you by the letter G, don't worry you will get it a little later down the page! 

Warm Up:

400m run

10 lunges

10 twisting lunges

20 arm circles (10 forward, 10 backwards)

10 dislocates

2 min squat (hold the bottom of the squat for 2 min)

Strength/Skill:

Wendler 1 RM Shoulder Press

Set 1: 85% for 1 rep

Set 2: 90% for 1 rep

Set 3: 95% for 1+ reps

Skill: 5 mins of working on clean and jerk stance and stabilizing with light weight

WOD: Grace (on steroids!)

For Time:

30 Clean and Jerks (135/95lbs)

Now what I want you to do is use a heavier weight than you can handle. I know that I normally say to use a weight that allows you to keep the intensity up, but today I want you to challenge your strength. Remember form is important so don't use a weight that compromises form. So if you normally do less than the rx go ahead and do the rx if you can keep form. We are trying to build strength and make the weight feel lighter the next time you do this. If you can do the rx weight then go higher make it difficult. Have fun and get it done!