WOD 12.06.09

After yesterdays ‘Lumberjack 20″ WOD, I really enjoyed the torture of the full squat cleans 😉 .  Just started working on this move over the last few months, along with a few other Olympic lifts.  When learning a new lift, it’s imperative to understand the mechanics/form/feel of it (see graphic below).  Start using less weight, and perfect it.  I’ve got the form down by now.  Since I’d like to push some more weight on them, I knew I wanted to use the bar, instead of the DB’s, as I did yesterday.  So, I created a custom WOD and set them as a priority lift here:

Warmup: 2 minutes jump rope.

Then) 4 rounds of:

  • 1 min jump rope (speed)
  • 20 limited ROM ballistic bench dips
  • 1 min swiss ball planks
  • 12 jumping pull-ups

WOD) 7 Rounds for time:

  • 10 Squat Cleans (#95 lb bar)
  • 15 Double unders
  • 15 Push-ups
  • 120 jump rope (speed)

* Completed in 27:07 minutes

Finish: 3 miles stationary bike

Total Workout Time: 48 min

Total Workout Time Week of 11.30.09 – 12.06.09: 445 minutes ( 6 days on, 1 rest day 12.03.09 )

Must add in at least 1-2 strength days next week, as I did a lot of metcon, power, and endurance work this week.

Be Well,

-Max

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