Wednesday, December 4, 2019

WOD Wednesday #114

21-15-9 reps for time of:Bench presses
Squat cleans

♀ 125-lb. bench, 95-lb. clean
♂ 185-lb. bench, 135-lb. clean



The structure is there to aid you in keeping the intensity up. You want to be riding that wave where the muscle is about to give up but never does. The loads are moderate for both movements. For both choose something you could cycle for a set of eleven+ repetitions when fresh if you were to go for it. This should become acidic and burny. But it should not be a long grind. We want you closer to the 11-minute mark than to the 13. Athletes entirely new for the squat clean, can change the movement to a front squat so that the complexity of the lift does not get in the way of the conditioning. Having an excellent front squat is the best thing you can do to learn a squat clean.


Globo scale: if you have 2 barbells, plates and a bench+rack or bench press station you can do this as Rxed. Many of us don't have that, so I will put up some substitutions. If you are in a standard Globo gym setup, we are doing barbell bench press and dumbbell squat cleans, 40/60lbs. If in a garage with only one barbell you can do 21-15-9 push press 95/135, squat clean 95/135. Another garage alternative is strict ring dip Elizabeth, with ring dips as the first movement in the couplet. Finally, the hotel gym sub is both movements with 35/50lb dumbbells. Bodyweight sub is clapping pushups and burpee pullups.

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