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Warm-up Drills
I. Run 400m
II. 3 rounds of
7 x Deadlift (45lbs)
7 x Cleans
7 x Power Cleans
7 x Press
III. Mobility

Impact/Focus: Power Clean EMOTM
Movement Review/Instruction and Warm-up before completing the following workload every minute on the minute for 10:00.

2 x Power Cleans (75-85% 1RM)

Notes: Take 75-85% of your 1RM Power Clean from last week (11.13.2014) and every minute on the minute execute 2 ”Unbroken” repetitions with the strictest adherence to those principals of movement each athlete happens to be focusing on developing today.

Post loads to comments.

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

“Ante Up”
Complete 4 rounds of
1:00 x ‘American’ KB Swings (32/24)
1:00 x Box Jumps (24/20)
1:00 x Ring Dips
1:00 x Row (Cal)
Rest 1:00

In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Total your points and post them to comments.

Samy Daghir

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