High and Low

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WOD for Tuesday 112712 – Click Here For Today’s Schedule
Bench Press – 60% bar weight + 20% band tension                 
9 sets of 3 reps at 3 grip widths
–Rest–
10 Rounds For Time:
3 Ground to Overhead (185/135)
10 High Plank to Low Planks

Post Bench Press Loads and Workout Time to Comments
For the strength segment, we re-introduce the concept of Dynamic Effort from the Westside Conjugate System.  The goal is to move the weight as quickly as possible for your three reps across all 9 sets, particularly on the way up.  Rep speed should be roughly 1 second down and 1 second up.  If you cannot perform all of your reps at this speed then you need to use a lighter load on the bar.  Most people can use the purple bands for the extra resistance.  Those who bench over 200lbs can probably use the red bands.

For the conditioning workout, you can get the bar from ground to overhead any way you choose…clean, press, jerk, split jerk, snatch.  Use a heavy load…80% Jerk 1RM.  See the video below for High Plank to Low Planks.  Start in a pushup plank, lower to both elbows, then back to the top of the pushup position…this counts as ONE rep.  There are 10 reps each round.

High Planks To Low Planks
[youtube]https://www.youtube.com/watch?v=K3oUsxweYAk[/youtube]