by Mark Divine
Natch
Jan 20 2012 in Workouts by Mark Divine
Baseline: ROM Drills. 4 Rounds (75#-105#) 6x Deadlift, 6x Hang Power Clean, 6x Front Squat, 6x Jerk
Strength: Work Up to 1RM Clean and Jerk
Stamina: 4 Rounds, not timed: 3x Clean and Jerk @ 60% 1RM, 6x Overhead Squat (same load as C & J), 50m Buddy Pull with heavy band
Work Capacity: 5 Rounds: AMRAP in 3 minutes: 3 x KB Snatch (55/35#), 6 x Burpee, 9 x Ankle to Bar. *Rest 1 minute between each 3 minute AMRAP.
Durability: 2 x 1 Mile Timed Run. 50 x Reverse Hyper. Active Stretch or Yoga
Equipment: Oly set, Band, KB, Pull-up bar. Alternate arms on the snatch. –Mark Divine
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so 6x mean 6 reps of that exercise right? and what does amrap mean for this workout. im soo confusedd!!!!
Yes. 6X means 6 reps of that exercise. AMRAP means as many rounds as possible. In this case, you would do as many rounds of the 3X KB snatches, 6XBurpees, 9 Ankles to Bar in 3 minutes as possible, rest one minutes then repeat for a total of 5 three minute AMRAPs.
Joe, did you try for even one second to figure out amrap before you posted that? And what else would it be besides 6 reps? I know a lot of these wods have weird acronyms but use your context clues and maybe you wont get “so confused!!!”.
Just a thought Lee…there is probably no need to go out of your way just to be a dick.
Lee, I’m with Jim on this one. Your lack of integrity and glaringly obvious damaged moral fiber is much more concerning than Joe trying to make himself better.
I recommend the following:
Soul Searching – AMRAP
Quit being a douche – AFAP
aw, this is starting to look like old site comments. was wondering how long it was going to take until it started up. good times
Quit being a douche – AFAP. Hahahaha.
Ice, That was sweet…too many perfect people in this world!
Hope this isn’t obtuse, but since it looks like there’s only one named weight in STA, am I correctly reading that we should use 60% 3RM for the C&Js and the overheads? Thanks everyone, and hit it hard!
Whoops, 60% 1RM^
yes. find your 1 Rep Max during the strength portion and the for stamina calculate 60% of your 1 Rep Max (ex: 185×60%=111#) do 3 reps of that. happy wod’ding and happy Friday gents!
@ Michael; good question. 60% is pretty low for 3 repetitions of clean and jerk so I think you may be right – use the same weight for 6 reps of OVH squat. That’s the way I read it, anyways.
Yeah did this wod this morning and the weight is good for overhead squats at 60%. Sounded heavy until you do it.
Is the KB snatches 3x each arm? Or is a two handed KB snatch?
Thx!
Nevermind I’m an idoit I didn’t read the instructions!