Strength: Shoulder Complex
1 x press
2 x push press
2 x push jerk
Every 90 seconds, building, for 8 sets
WOD: For time,
400 m run
30 x double dumbbell hang cleans
30 x hand release push ups
400 m run
20 x double dumbbell hang cleans
20 x hand release push ups
400 m run
10 x double dumbbell hang cleans
10 x hand release push ups
Why is this lift so important? Does your gym know the importance of the back squat? This lift is one of the most important lifts for developing strength. Okay so just leg strength? NO…FULL body strength! From your little toes all the way to the top of your head when done correctly. This lift is not just for football players either your grandmother should be doing this lift no matter what the doctors tell you. This is the most fundamental body movement that a human can do. Do you get low enough in your squat? Or do you cheat so that you can say you squat more weight? You should be doing a weight that done correctly allows you to get into the bottom of the squat to develop the muscles necessary for a squat. Done correctly this lift is the best lift in the gym.
[youtube=http://www.youtube.com/watch?v=_i60dzS84n8]
Level IV: 225/135
Level III: 185/95
Level II: 135/65
Level I: 95/45
*If you drop the weight, rack, or missed rep, run +200m at end. Clock stops at end of run
WOD: 08/18/10