The WOD - WED, 17NOV10

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Clean & Jerk, 2X3 @ 90% 1RM & 2X3 @ 95% 1RM

Followed By:

WOD:
"Breathing Ladders":

Breathing ladders require a weight, movement and rep to breath ratio.
Establish a rep to breath ratio, i.e. do one rep followed by one breath,
then do two reps followed by two breaths, three reps followed by three
breaths, etc. until you have gone up and back down the "ladder".
Breathe as much as you want while working. Breathe only the specified number of "reps" while resting. The goal is to accomplish a high work volume executed at moderate-to-low intensity while maintaining control of your breathing.
Gym Jones

Rx

1 rep to 15 reps to 1 rep, 1.5/1 pood

Intermediate

1 rep to 11 reps to 1 rep, 1 pood/12kg

Novice

1 rep to 9 reps to 1 rep, 12kg/20#

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