Friday 151030

*Tonight at 7:00pm is Run with Los Muertos http://www.runwithlosmuertos.com a 5k run in Coachella. If anyone is interested, sign up with Lulumelon's team for free.

*Tomorrow 10:00am Halloween Costume WOD and Potluck. We're providing smoked chicken, so bring a side. Please register online for the class so we know how many to expect. So far 11 have enrolled. That's pretty lame!

Clean and Jerk- Heavy Single

15:00 AMRAP:
10 Ring Dips
15 Pull Ups
20 Sit ups

Competition:
A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

B. Take 20 minutes to build to today’s “heavy” Clean & Jerk

C.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 5 reps @ 75% of 1-RM

Immediately follow each set of 5 Back Squats with 5 TALL box jumps, focusing on vertical explosiveness.

D.
Two sets for times of:
Row 1500/1200 Meters
30 Chest-to-Bar Pull-Ups
Rest until the running clock reaches 12:00.

Note both times and total working time: e.g., 5:32 + 5:41 = 11:13

Optional Additional Conditioning Session

5k Run or
7:00pm Run with Los Muertos http://www.runwithlosmuertos.com. 5k run in Coachella. Sign up with Lulumelon's team for free.