Jan. 14 ,2022
Strength:
Deadlift 1x5 at 75% 1RM
Deadlift 1x3 at 80% 1RM
Deadlift 1x1 at 85% 1RM
Deadlift 1x1 at 85% 1RM
Deadlift 1x1 at 85% 1RM
Rest as needed between sets
Complete in a 15 min window
We will take a little time before the deadlifts to get to our working loads today, but should have no problem completing the 5 sets here within the 15 min window. Goal today is to get heavy and find a strong stable pull off the floor today.
Main WOD:
0:00-8:00 - "The Black Lung" - Part 1
15-12-9: Power Snatches and Chest-to-bar Pull-ups
15-12-9 reps, for time of:
Power Snatch, 95/65 lbs
Chest-to-bar Pull-up
*Time domain: 4-7 mins
8:00-16:00 - "The Black Lung" - Part 2
15-12-9: Power Snatches and Toes-to-bars
15-12-9 reps, for time of:
Power Snatch, 115/75 lbs
Toes-to-bar
*Time domain: 4-7 mins
We are building off the style of workout we did last Tuesday. We are combing the chest-to-bar pull-ups and toes-to-bars again in a workout to help practice both movement and build volume in a fashion we expect to see in the Open. Focus is speed and cycling of both the barbell and the gymnastics movements. This workout is essentially two quick sprint workouts. It will definitely bring the fire and get that blood pumping.
Alternative Variations:
Limited Equipment Variation:
0:00-8:00
15-12-9 reps, for time of:
Alternating Dumbbell Snatch
Strict Pull-up
-- then --
8:00-16:00
15-12-9 reps, for time of:
Alternating Dumbbell Snatch
V-up
Bodyweight Variation:
0:00-8:00
15-12-9 reps, for time of:
Handstand Push-up
Strict Pull-up
-- then --
8:00-16:00
15-12-9 reps, for time of:
Push-up
Strict Pull-up