Warm-up Drills
I. 3:00 x Speed Rope
II. 3 rounds of
10 x Partner Medicine Ball Sit-ups (20/14lbs)
10 x Partner Medicine Ball Hand off (Back-to-back)
10 x Partner Wallball Toss (Over Rig)
10 x Partner Lateral Toss (15ft)
III. Mobility
Impact/Focus: Hang Clean
Warm up as necessary before performing the Hang Clean in sets of 3 reps.
Hang Clean 3-3-3-3-3
Notes: Perform each rep with 3 second pause each rep just above the knee. Work to a 3RM if form allows. Athletes are allowed to drop each rep and reset quickly.
Post loads to comments.
“Sugar Intolerant”
For Time
200m Run
14 x Deadlift (60% of 1RM)
15 x Slamballs (40/20lbs)
400m Run
10 x Deadlift (70% of 1RM)
15 x Slamballs (40/20)
600m Run
6 x Deadlift (80% of 1RM)
15 x Slamballs (40/20)
Post times to comments.
Hang Squat Clean 63#
“Sugar Intolerant”
16:33
Hang Squat Clean 63#
“Sugar Intolerant”
16:33
No Hang Squat Cleans – back issues
“Sugar Intolerant”: 14:15
DL: 185/205/235 and 30# Slamball
No Hang Squat Cleans – back issues
“Sugar Intolerant”: 14:15
DL: 185/205/235 and 30# Slamball
“Sugar Intolerant”: 16:30
DL: 225/265/305
Hang squat clean: 125×3, huge PR. Think my last set of 3 was something like 105.
Sugar Intolerant: 18:35 rx. 180/210/240.
Hang Clean: 225×3
“Sugar Intolerant”
15:50
~Chase