Monday 7 January 2019 – First 5 Day week of the year…

As all good things (and bad things, which is good?) must do, the first full weekend of 2019 comes to an end. Now, we are on the edge of the first 5 day week (unless you have CWS, then well played). Let’s kick this thing off right; today’s fitness begins with strength training with Hanging Cleans (notice it does NOT say power, check out the videos below) for five sets of three at 70% of your 1RM.

This movement starts from the hang and finishes by catching the weight in a squat. The coaches will help you get the movement down so focus on the points of performance and move fast to catch the weight.

Today’s WOD is a series of three, 3-minute AMRAPS with a 3-minute rest between each one, so you can tell by the short time scheme and long rest breaks that these are meant as sprints. Each AMRAP consists of two movements; a 9/6 calorie Bike/Row and a clean movement that becomes heavier and more complex with each new AMRAP.

Round 1, alternate between the 9/6 calorie ERG of Choice (Bike/Row) and 9 Moderately weighted Power Cleans (95/65). The RX weights are low so these are meant to be snappy and quick. Think Touch-N-Go’s (TNGs). Once you finish this 3-minute round, take the next 3 minutes to collect yourself (you DID just sprint through this) and then up your weights for round 2.

Round 2, alternate between 9/6 calorie on ERG of choice (Mix it up?) and then 7 HANG Squat Cleans (115/80). The RX weights here go up a bit and the move is more complex. With that said, the reps go down. Your legs will begin to feel it by now if they made it through round one OK. Just like in the STR portion of class; Start from the hang, move fast to get under the bar, then stand it up. Find a weight that you don’t have to break these up too much. Finish up this couplet as many times as you can in the allotted 3-min and then take your next 3 min rest and up the weights for the last round.

Round 3, again you are alternating between 9/6 cal on your ERG of choice and¬† 5 Squat Cleans (135/95). Here, you will feel all this weight when you go from the ground into a full squat catch. A few things here: 1, FAST ELBOWS and drop under the bar with purpose; 2, it’s only five so get it done.

Finish this strong, get ready for the rest of the week; it’s time to build some fitness!

 

STR:
Hang cleans – 5×3 @70%

WOD:
3 min AMRAP
9/6 Cal Bike/Row
9 Power Cleans (95/65)

-rest 3 min-

3 min AMRAP
9/6 cal bike/row
7 hang squat cleans (115/80)

-rest 3 min-

3 min AMRAP
9/6 cal bike/row
5 squat cleans (135/95)

 

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