140903 – True Grit

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Z sent me this.  Race unknown.  Those of you who know me well understand how close this pic hits home.

Outlaw – this is somewhat of a deload week.  There will be additional Barbell cycling work next week that will be new to most of you.  These are multi-rep sets to improve our speed under with a little conditioning aspect.  Although the weights are light, try to move FAST, with virtuosity and perfection.  Stay tuned.

BBG

1) EMOM for 5min 2x Powerclean @ 80% of 2RM.  Drop first rep

2) 5×2 Push Jerk from blocks @80%.  Drop first rep.  Rotate quickly.

Strength

E90S for 3 sets 5/3x Strict Pullups.  Go as high as possible.

Conditioning

E90S for 6sets 100m dash.  SPRINT 50m out, cut, turn around, SPRINT 50m back.

CFV Wednesday WOD

15min AMRAP of…

3x Power Snatch @ 135/95#

15x Wallball 20/14#

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