WOD Tuesday 24 August 2010

Coach Rippetoe, doing what he does (scaring small children)

Skill
Hang power snatch, 5/5/5
All 5 rep must look identical and with good form before adding weight

5/3/1week one
Bench Press Set one, 5 reps at 65%
                              Set two, 5 reps at 75%
                              Set three, 5 reps or more at 85%
Same as with squat for your final set do at least 5 but keep going and rep out for as many as you can do. If you don't know what your max is for bench press, do something you know you can do for 5 but will be challenging. It's ok to estimate. In four weeks we will test all our maxes so next month you will know for sure what all our weights are.

You can find a max effort calculator HERE. So after set 3 just plug in the weight you used and how many reps done and it will give a pretty good estimation of your max. That way, by this weekend you should have a pretty good idea of what weights you will be using. 

Conditioning
Death by clean and jerk!
with a continuously running clock perform one clean and jerk on the first minute, two on the second minute, three on the third etc. Take as many sets as needed to complete your reps for that minute as long as they are done within that minute. The WOD ends when you can't complete all your clean and jerks within a given minute.
Advanced: M135/F85
Intermediate: M95/F65
Beginner: M65/F35

All levels finish off with 10 handstands. Use a wall if necessary.