Thursday 10.14.2021

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68th Hillsboro Corrections Academy working on Core corrections. Entendre’s intentional…

Warm-up Drills
I. Coach’s Choice
II. Mobility Drills & Olympic Lifting technique review + Warm-up sets/reps

Impact/Focus: Olympic Lifting 1rep Select
*Choose one of the iterations or traditional versions of the Olympic lifts and perform sets and reps versus the time cap building to a new one rep maximum. Upon completing the 1RM task assignment athletes will perform two drop sets at 75% of the best weight lifted for the day.

Vs. a 15:00 Running Clock:
Find a 1RM x Selected Olympic Lift
2 Drop Sets x 1-3 reps each at 75% of the best weight lifted on the day

Notes: Reference dates for one rep records via the following lifts for compare to scores are as follows;

10.05.2021 Power Clean & Jerk
09.10.2021 Clean & Jerk
09.03.2021 Clean (full)
08.27.2021 Hang Power Clean

07.02.2021 Push Jerk

09.07.2021 Power Snatch
08.31.2021 Hang Power Snatch

**Click each date for a link to the referenced training post from our blog**

Post scores to comments.

For time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups

Notes: This is a benchmark WOD. Log and reference scores as necessary to help determine the best scaling protocol and to track personal records; This is a Nutrition Challenge Test WOD.

Post scores to comments.

Bonus WOD: “Seagram 7’s”

Samy Daghir

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