April 22, 2022

Friday, April 22:

Plyometric Work:

Every 1 min for 6 mins: Overspeed Banded Vertical Jumps

3 Overspeed Banded Vertical Jumps

Every 1 min for 6 mins.

This is a great plyo development piece to really get the CNS firing and allow you to work on vertical drive on the bar today. We can tackle this with couple of you working on a band at a time as the 3 reps should only take about 10 secs.

Weightlifting:

Every 2 mins for 12 mins: Hang Power Cleans, Low Hang Power Cleans, and Split Jerks

1x [ 1 Hang Power Clean + 1 Low Hang Power Clean + 1 Split Jerk ], pick load Every 2 mins for 12 mins.

75+% 1RM (limiting movement)

We are progressing our clean and jerk progression here and moving to the low hang. Focus is to push the knees back, remain over the bar, and stay connected throughout the lift. We will be moving to the floor after the deload week.

"Invincible"

AMRAP 12 mins: Strict Handstand Push-ups, Power Cleans, Pull-ups, and Air Squats

Complete as many rounds as possible in 12 mins of:

5 Strict Handstand Push-ups

10 Power Cleans, 115/80 lbs

15 Pull-ups

20 Air Squats

Goal: ~5 rounds +/- 20 reps

We have a fun little benchmark style workout here that builds into some movements we are building out for Murph prep with the pull-ups and air squats. This in conjunction with strict handstand push-ups and power cleans will be sure to challenge the ability to keep moving fast. Focus on quality transitions and smooth movement during each set. Breath through the air squats as that is the only real area to catch it here today.

Competitor: Complete as many rounds as possible in 12 mins of: 5 Strict Deficit Handstand Push-ups, 4/2.5 in

10 Power Cleans, 135/95 lbs

15 Chest-to-bar Pull-ups

20 Air Squats

L2: Complete as many rounds as possible in 12 mins of:

5 Handstand Push-ups

10 Power Cleans, 95/65 lbs

10 Pull-ups

20 Air Squats

L1: Complete as many rounds as possible in 12 mins of:

5 Box Pike Handstand Push-ups

10 Hang Power Cleans, 75/55 lbs

15 Ring Rows

20 Air Squats