17 Oct WOD- Saturday, Oct 18

Clean Break Barbell Club is having a Mock Meet today! This is perfect for those of you who want to see what it is like to compete in Olympic weight lifting, or PR a lift! If you like to participate arrive as early at 11:30am to warm up. First lift starts at 1:30pm. Or stay to support those who are!

WOD Prep with Yasmen: How to prep your body for the WOD

1. T-spine smash
2. Low Back Recovery
3. Barbell Calf Smash

We are on the fourth week of the Jim Wendler’s 5/3/1 strength training program in conjunction with metabolic conditioning. This is going to be great for those of you who are looking for a consistent strength training cycle. In participating in the cycle, it is very important that you track your reps and weights and read up on the details of the cycle here. If you are not following the cycle, not a problem, you can still do the strength sets and reps with everyone else!

Strength: Wendler Week 4, De-load Week:

Make up a lift you missed this week: Back Squat, Front Squat, Bench Press, Strict Press or Deadlift
(% based on 90% of 1rm)
x5 @ 40%
x5 @ 50%
x5 @ 60%
(no max reps this week!)

WOD: Stations for max reps

1 min Burpees
1 min DL
2 min Burpees
2 min DL
3 min Burpees
3 min DL

Lv1: 135/95
Lv2: 185/155
Lv3: 225/185

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