June 24 2013
Welcome to a brand new week. It’s going to be HOT this week, mid to upper 80s and humid all week. Make sure you hydrate.
1/2 your bodyweight in OZ per day + at least 16oz per WOD. You should be supplementing with electrolytes as well. You can get Nuun at Vitamin Shoppe/GNC/Dick’s Sporting Goods.
1RM Split Jerk
Ground to Overhead (185/135)
Press – 1×3(95)1×2(100)3×1(110)
3-P Snatch – 7×1(85)
Note: we’ve got 3 more weeks, really 2 weeks and a testing week, of this cycle of Comp Work. The last 2 weeks of July will be rest and recovery. Starting in August we’ll have a new template and a new series of strength programming in the main gym. There will also be a little more direction in how/why to use the comp work.