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Friday 08.07.2020

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Warm-up Drills
I. Run 400m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
V. Barbell Technique Warm-up for position/Full Clean movement review

Impact/Focus: Full Clean EMOTM x 12:00
Warm-up as needed before working through the following sets and reps every minute on the minute of 2 x Full Clean, athletes should begin at a working weight of 40-50% of a 1 rep maximum.

6 Rounds, every minute on the minute of
2 x Full Clean (Climb as able*)

Then…
6 Rounds, every minute on the minute of
1 x Full Clean (Climb as able*)

Notes: Weight guidelines today stipulate a reference to Power Clean and Front Squat work done recently as well as individual ability to apply position over the bar and technical ability with the Full Clean movement.

Post scores to comments.

“Sans Quarter”
Complete for time
Run 200m
15 x Pull-ups
15 x Dips
15 x Squat Clean (95/65lbs)

Run 200m
12 x Pull-ups
12 x Dips
12 x Squat Clean (95/65lbs)

Run 200m
9 x Pull-ups
9 x Dips
9 x Squat Clean (95/65lbs)

Run 200m
6 x Pull-ups
6 x Dips
6 x Squat Clean (95/65lbs)

Notes: Scale Dips, Pull-ups to progression based movements per individual. Adjust load as necessary to facilitate first the movement’s function and ROM, and second the ability to execute as touch and go repetitions. The magic is in the movements today, not necessarily living by a sense of accomplishment simply from completing a task as written.

Post scores to comments.

Samy Daghir

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