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Friday 07.10.2020

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Warm-up Drills
I. Run 400m
II. Movement Series
–2 Rounds of–
5 x Deadlift
5 x Power Clean
5 x Push Press/Push Jerk
–2 Rounds of–
10 x Deadbugs
10 x Snow Angels
10 x PVC Passthroughs
III. Mobility

Notes: Special Emphasis on Front Rack Mashing and Mobility, Anterior Shoulder/Compartment, and Overhead Range of Motion.

Remedial Drill of the Day: Lunge Negatives with light weight from 24/20” box @ 2-3 sets of 6 reps per leg.

Impact/Focus: Power Clean & Jerk
Warm-up as needed before completing the following Power Clean & Jerk every :75 seconds for 9 Rounds as shown below. Use ‘touch and go’ barbell cycling technique for today’s training where applicable. See notes for additional weight/loading guidelines.

Every :75 seconds for 9 Rounds work through the following sets/reps

Power Clean & Jerk 3-3-3-2-2-2-1-1-1

Notes: Weights should stay below any recent records that were achieved specifically on the Clean movement without the overhead aspect included. Noting appropriate weights used today at a 20-30% adjustment lighter would be a great guideline to start thinking about the MetCon weights which follow. Athlete’s may build across sets at a moderate pace or work same/similar weights each round to establish better technique and practice putting the two movements, the Power Clean and the Jerk, into one compound ground to overhead exercise.

Post scores to comments.

“Hammurabi”
For time

Run 400m

Then…
10 x Power Clean & Jerk (95/65lbs)
15 x GHD Sit-ups
8 x Power Clean & Jerk
15 x GHD Sit-ups
6 x Power Clean & Jerk
15 x GHD Sit-ups
4 x Power Clean & Jerk
15 x GHD Sit-ups
2 x Power Clean & Jerk
15 x GHD Sit-ups

Finish with,
Run 400m

Notes: Athlete’s will be selecting weights from predetermined bumper plate set-ups based upon performance in the Impact/Focus and previous training sessions of relevance. Options begin at 95/65lbs and may be scaled down to 45/35lbs or up to 135/95lbs. We are looking for some smooth operators on that barbell cycling movement today, heavier is in your futures but let’s make sure we earn it. There will be a hard 20:00 time cap on today’s training.

Post scores to comments.

Samy Daghir

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