Tuesday 11.17.2020

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IMPORTANT NOTE ON SAFETY:

**ALL ATHLETES AND COACHES ARE ASKED & REQUIRED TO WEAR MASKS COMING AND GOING FROM THE GYMNASIA AND WHEN NOT WORKING OUT, WE WILL BE REINFORCING ADDITIONAL POINTS OF PERFORMANCE FOR CLEANLINESS AND SAFETY THIS WEEK AND MOVING FORWARD. LET US TAKE CARE AND WORK TOGETHER, NINJAS.

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Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Deadlift
5 x Power Clean
10 x Reverse Lunges in Place (5L+5R)
10 x Hollow Rocks
III. Dynamic Drills
IV. Mobility & Yoga Poses

Notes: Special Emphasis on Front Rack Mobility, ie Anterior Shoulder, Compartment, and Pec Minor. Mash Tri’s.

Impact/Focus: Power Clean @ 10 Rounds x :90
Every :90 for 10 rounds complete the following, climbing from light weight to a moderate to heavy set by the final round as determined by movement proficiency. We will be refreshing points of performance and technique during early sets; too heavy today is form breakdown (Turtles are bad today). Touch and go if able, dump and reset as needed.

Every :90 x 10 Rounds as follows

Power Clean x 2-2-2-2-2 / 1-1-1-1-1 reps (climb weight)

Notes:

• Collect a 2 rep and 1 rep personal record or starting logbook entry for this lift, upon which we will be building ability over training in the next several months.
• Climb weight from a light weight (50-60%) to a moderate to heavy set by the final round.
• Learning referendums will relate Power movements with an emphasis on Pulling to the receiving position with proper mechanics and a stable end ROM.
• Refresh points of performance and technique during early sets.
• Lighter weights are a great time to practice back rack from the Power Clean in anticipation of the Manion Hero WOD Saturday.
• Touch and go if able, dump and reset as needed.

Post scores to comments.

“Heater”
Complete for time
50-40-30-20-10 x Double-unders
10-10-10-10-10 x American KB Swings (Challenging weight)
10-10-10-10-10 x Pull-ups

Notes:

• Scaling for weights or movements keeps KB Swing sets at 10 reps per round, Pull-ups will be 10 reps per scaled movement substitution.
• Single-unders today will be 2:1 for Double-under scaling.

Post scores to comments.