Get Heavy!

ANOTHER new Benchmark WOD from CFNE (Comptrain)...

Big Bang...HERE

Going to be intense after the last couple days!

Warm-Up

Mobilize (5-10min)

4 Rnds ~ 

50s Light Bike

10s Fast Bike

3 Walkouts

4 Spidey & Reach (ea way)

5 Pausing Glute Bridge (2s @ Top)

6 Pausing Hip Ext. (2s @ ext)

---------------------

w/ Barbell

8 Good AM's

8 Stiff-Leg DL

8 Muscle Cleans

-------------------

Light Barbell (add 5-10#)

6 Good AM's 

6 Clean Pulls

6 Hang Power Cleans

------------------

POWER CLEAN TECHNIQUE

7 Sets:

1x Pause Power Clean (3 pauses)

(2s Pause @ Knee + Mid-Thigh + Catch Position)

Rest as needed b/t sets / Climb as high as you can maintaining great form

-----------------

BIG BANG

For Time (8m Time-Cap):

50 Power Cleans*

*Games = 225#/155#

*Regionals = 205#/145#

*Open = 185#/135#

This should be HEAVIER than your "Grace" Bar (30 C&J)! Pick a weight that you can Clean 5+ Reps UB when fresh, but may NOT get 10+ Reps UB... There is a tricky stimulus here!!! Faster Singles are a good way to go w/in this WOD...even then, there will be times where you will need more of a break...BUT...RESTING 20-30 seconds is a waste of effort as well...

JUST b/c you CAN get some UB, does not mean you should, if that causes you to rest too much before beginning again...

The 8-minute cap is essential... IF you do not complete the reps by 8m mark, then add the # of reps to 8minutes...example ~ If you completed 45 reps at the 8min mark...your score is 8:05... DO NOT "JUST FINISH" this workout... There is a timecap for a reason!

 BODY ARMOUR

With a constantly running clock (25min) take 5min at each exercise to find a HEAVY load:

Bench Press ~ 9 Reps

STRICT DB Shoulder Press ~ 7 Reps

DB Single Leg Stiff-Leg DL ~ 5 Reps (each side)

Weighted Pull Ups ~ 3 Reps

Turkish Get-Up ~ 1 Rep (ea side)

Syd ~ ??? (@155#) Thur (6.28.18)

Tonn ~ 5:28 (95#) / no body armour today...

Lizzy ~ 7:15 (115#) / ?? on the Body Armour...did it, but I don't know the wts

Z.Wendt ~ 7:52 (185#) / 155# / 45# / ?? / ?? / 50#

tb ~ 5:45 (185#) / 215# BP / 45# Seated (floor) / 45# SLDL / 70# Pull / 70# TGU

Know and fix in your heart, that the Lord is God in the heavens above and on earth below, and that there is no other.