Register for “Deadlifts For Derek” on November 1!
STRENGTH
OTM 12:
- Minutes 1-4: Shoulder Press x 3
- Minutes 5-8: Push Press x 3
- Minutes 9-12: Push Jerk x 3
Notes: Try to keep all reps “touch and go” if possible on PP and PJ. Take bar from floor or from rack. Start light/moderate and build as able
WOD
Level 1
3 Total Sets:
AMRAP 3:
- Dumbbell Hang Power Clean x 4
- Push-up Hands on Box x 8
- Air Squat x 12
- Rest 1 Minute
Level 2
3 Total Sets:
AMRAP 3:
- Power Clean (135/95) x 4
- Push-up x 8
- Air Squat x 12
- Rest 1 Minute
SP: got 2 reps @ 75, then did my last set @ 70
PP: 90
PJ: 2.75 reps @ 110 (couldn’t quite lock out my left arm)
WOD: 3 + 12, 3 + 5, 3 + 5 Rx (done before strength)
2.75 is a good way to describe a lot of my lifts 😛
95 115 135 135 155 155 165 165 175×4
4+1 twice then 4+2
>
3+2, 3+7, 3+15 @ 87#
3+1, 2+21, 2+2 Rx
Strength: 40kg, 45kg, 50kg (after the WOD, went lighter b/c knee was bugging me on push movements)