Warm-up Drills
I. Row 500m
II. 2 Rounds of
5 x Power Clean
5 x Press
10 x Reverse Lunges (in place, bw)
10 x Hollow Rocks
III. Mobility & Yoga Poses
Impact/Focus: Power Clean OT:90
Warm-up sets and reps building to a starting weight of 60% by moving from an empty barbell through two light to moderate weight sets.
10 Rounds on the :90 seconds of
Power Clean x 3-3-3, 2-2-2, 1-1-1
(Climbing weight as able)
Notes:
- Begin weight @50% to 60% or heavier of a Power Clean or Full Clean 1rm.
- Climb weight as able with range of motion, technique development, barbell cycling, and breathing under load being the priorities in today’s training.
Post scores to comments.
“Footwork”
Complete for time
10-9-8-7-6-5-4-3-2-1
Power Clean (135/95lbs)
Toes-to-Bar
Box Jumps (24/20”)
Notes:
- Scale Power Clean load if the weight guideline exceeds 50-60% of a 1RM or 75% of a 5RM as reference points.
- Toes-to-Bar may scale to hanging knee raises or V-ups today at 1:1 and 2:1 respectively for repetition adjustments.
- Adjust box jump height as needed with reps being 1:1 for scaled substitutions.
Post scores to comments.
Power Clean: 145#
Footwork: 18:01 RX