Friday 06.30.2023

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Jacobo enjoys some lunges while Abe salutes the effort in an asymmetrical fashion, YESSSSS!!!

Warm-up Drills
I. Row 500m or Run 400
II. Air Squat, Drop Squat, PVC Full Clean Progression
or…Coach’s Choice
III. Mobility & Movement Review

Impact/Focus: Squat Clean
Warm-up Sets/Reps building to a starting weight; Athletes may climb across the following sets/reps to a heavy single on the day. Perform reps as singles with reset or tap n’ go; discretion considering barbell cycling demands in the subsequent MetCon.

7 Rounds, on the 2:00 of
Squat Cleans 3-2-2-1-1-1-1

Post scores to comments.

“Elizabethan Foray”
Complete for time
Run 400m
1-2-3-4-5-6-7-8-9-10 reps of
Squat Clean (135/95lbs)
Ring Dips
Finish with
Run 400m

Notes: Scaled volume would be 2-4-6-8-10 rep rounds and 200m Runs as needed. Scaling for weight and movements will be covered during the whiteboard brief. Bring the lumber, freaks. (fine… –so you can burn it down.)

Post scores to comments.

Samy Daghir

1 thought on “Friday 06.30.2023”

  1. Impact/Focus: Squat Clean

    “Elizabethan Foray”
    85lbs x 24:50

    Notes: could def go higher in weight for cleans but no 5lbs plates available here only 10+… Form started going out the window


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