Tuesday June 20, 2017

“Strength is gained in the range that it’s trained.”
A. 7x Power Clean + Hang Squat Clean + Jerk
B. 6 Min EMOM x 2
min 1: 5 Clean and Jerk @ 135/95 + 10 T2B
min 2: 45 Second Row / Bike
min 3: 5 Snatches @ 135/95 + 10 T2B
Min 4: 45 Second Row / bike
Min 5: 5 Thrusters @ 135/95 + 10 T2B
Min 6: 45 Second Row / bike
Min 7: Rest – Repeat at Min 1
*Bonus*
1. 4 Strict HSPU EMOM x 15 Minutes
2. EMOM x 8 – odd: 20 GHDSU  even: 20 Hip Extensions
3. EMOM x 10 – odd: 5 Bench Press even: 5 Pendlay Row

Warlock Weightlifting

Iron Scap Protocol
Technique Primer: Tall Jerk + Push Jerk BNK in Split – 3 x (3+3) (light)
1. Jerk – 73%x1x5 OTM, 76%x1x5 OTM, 79%x1x5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
2. Power Clean – 73%x1x3 OTM, 76%x1x3 OTM, 79%x1x3 OTM – If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
3. Good Morning – 4×3@27% (% of back squat)