WEDNESDAY 7.18.18

PROGRAM B

For MAX TOTAL REPS!

2 Rounds

3 Min Max Wall Walks

Rest 2 Min

3 Min Max Hang Power Clean and Jerk

Rest 2 Min

RX Men: 95#
RX Women: 65#

RX + Men: 115# +
RX + Women: 75# +

Score:  Combined Reps from all 4 AMRAPS

Goal:  Match what you got on the first round when you do the second.

PROGRAM A

For MAX TOTAL REPS!

2 Rounds

3 Min Max Wall Walks

Rest 2 Min

3 Min Max DB Hang Power Clean and Jerk

Rest 2 Min

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs +
RX + Women: 35# DBs +

Score:  Combined Reps from all 4 AMRAPS

Goal:  Match what you got on the first round when you do the second.

Ok so obviously you are going to get WAY more hang power clean and jerks than wall walks.  That is a no brainer for sure.  But don't game this workout for a better score!  Go for the gusto to get the best WORKOUT you can!

For the wall walks you will start in the BOTTOM of a push up position each time.  (You must return to the BOTTOM at the end of each rep too.).  You will press yourself up and start to walk your feet up the wall as you walk your hands back.  Keep your belly tight and your chin tucked.  Work hard to avoid overextending through the back/abs.

Ideally you will walk your hands back until your chest is against the wall. Then you will walk your hands back out and walk your feet down the wall.  NO SLIDING OR CRASHING DOWN!  The walk down is the hardest part!  Do it properly!!

If you are unsure or unable to walk yourself all the way back to touch your chest you may do partial reps.  You may also sub pike out walks with the feet on the bench or a box or even just inchworms!

For the hang clean and jerk you will start with the bar at the waist.  Your feet are under your shoulders and your hands are outside of your legs.  You will keep the heels down as you bend the knees slightly and dip the chest forward.  Allow the bar to slide down the leg as you keep your arms straight!  Stand straight up hard and fast - keeping the bar CLOSE to the body as you shrug the shoulders up!  From here you will pull the elbows high and outside and rotate the elbows around and through QUICKLY!  Catching the bar on the shoulder in a partial squat with the elbows in front!

The weight you are using should be light enough that you can go straight from that dip position into the push press or jerk.  So you will stand hard and fast with the bar on the shoulder.   Transfer the power from your legs into the bar.  Move the face out of the way. Press to lockout or for a small jerk you can press the bar up as you press yourself down.  Stand up!  Lower to the waist for next re