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Thursday WOD 20-4-16

April 20th, 2016

Thursday WOD 20-4-16

“The Other Total”
1RM Clean
1RM Bench
1RM OHS

You have a maximum of three attempts at each lift.  First attempt should be a guaranteed lift to get on the board.  Second lift should be challenging lift but with high percentage chance of making it.  Third attempt is go for gold.  Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers.  You will have about 5-6 warmup sets before first attempt at the clean, 2-3 warmup sets for Bench Press, and 3-4 warmup sets for Overhead Squat.  Managing your time is very important in this workout.  You have 20 mins for Clean, 10 mins for Bench Press, and 15 minutes for Overhead Squat.

Warmup schedule for the Clean:-
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%

Warmup schedule for Bench Press:-
3 x 50%
2 x 75%
1 x 90%

Warmup schedule for Overhead Squat:-
1 x 60%
1 x 75%
1 x 85%
1 x 90%

Plan out your numbers using the above schedule before you hit the session.

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