Adam

Inguz Update: Below is a breakdown of the programming for the week.

Monday: Front Squat + WOD (Split Jerk/Clean & Jerk Accessory)
Tuesday: WOD (Conditioning Accessory)
Wednesday: WOD (Back Squat/Body Armor Accessory)
Thursday: WOD
Friday: WOD (Snatch/Stamina Builder Accessory)
Saturday: Team WOD (Olympic Lifting Class Snatch, Weightlifting/Midline Accessory)
Sunday: WOD

Strength

Front Squat (Heavy Single)

* 15 minutes to build to a heavy single front squat (no more than 5 sets).

WOD

“Funny Bone”

For Time:
21-15-9
Kettlebell Swing (2.0/1.5 pood)
Box Jump Overs (24/20″)
Front Squats (135/95#)

* Post time to the whiteboard.

Accessory Work

1. Pausing Split Jerk
5 Sets of 2 (63%, 68%, 73%x3)
* 2 second pause in dip and catch.

2. Clean and Jerk
On the Minute x 11: 1 Clean and Jerk

Minute 1-3: 70%-75%-80%
Minute 4: Rest
Minute 5-7: 75%-80%-85%
Minute 8: Rest
Minute 9-11: 80%-85%-90%