10 min to Establish your One Rep Max Power Clean + Push Press
Notes: For most athletes, this is going to test your upper body pressing strength with the Push Press. For this strength test, we are going to hold athletes to a strict standard on the Push Press so resist the urge to perform a Push Jerk.
Here is an excellent example of a Power Clean + Push Press...speed kills people...speed kills...
Practical Paleo WOD
1 Round for time - 15 min Time Cap -
30 Front Rack Alternating Reverse Lunges (135/95)
30 Power Cleans (135/95)
30 Thrusters (135/95)
I decided to go ahead and do the WOD for once and I've got to say, it was a blast. Check it out.
3 Round for time - 30 Sec Transition Time b/w Stations
1 min AirDyne for Cal.
1 min Rowing for Cal.
1 min Double Unders
1 min Squat Thrust Box Jump (24/20)
Rules - Work as hard as possible at each station. Take 30 seconds to record your score and move to the next station. A squat thrust box jump is exactly like a burpee box jump without the pushup in the burpee.
Those of you who have strict pullups, you need to max out with your body weight for each set or with an external load for each set.
Those of you who use bands, I want you to pick a box that is tall enough to allow you to get your chin over the bar while standing. From there you will hold your chin over the bar for as long as possible and then slowly descent to fully locked elbow. Perform as many reps as possible while maintaining a controlled descent. Once descent speed increases beyond "slow", your set is over and a 2 min rest begins.