friday, march 31

Weightlifting:

Every 2:30 for 12:30: Clean Pulls, Hang Cleans, Push Press, and Push Jerks

1x [ 1 Clean Pull + 2 Hang Cleans + 1 Push Press + 1 Push Jerk ]

Every 2:30 for 12:30.

Athlete Instructions

Start at 75% 1RM thruster and build to a heavy complex for the day.

Points of Performance

We are looking to keep the bar close to the body and press the ground away as we bring the barbell through the hips on the clean pull. We will then reset in the hips before going to the knee where we will keep our chest over the bar, load the hamstrings and then work to shift the weight into our forefoot at the very last moment as we jump through the bar. Focus on a good front rack position pressing up through the bar. Once two hang cleans are completed we will then work on a big dip and drive keeping the torso vertical and feet planted as we continue to press through the bar overhead for the push press. Finally, reset and now create the same violent dip and drive while extending through the bar, then move the feet and press your body underneath the bar with a firm punch.

"Petey Bird"

5 RFT: Pull-ups and Power Clean & Jerks

5 rounds for time of:

15 Pull-ups

9 Power Clean & Jerks, 135/95 lbs

Athlete Instructions

Goal: 6-10 mins

Time cap: 12 mins

Notes

Primary Objective: Complete within the time cap.

Secondary Objective: Focus on the movement that you need to work on. Make that a priority to produce larger sets or unbroken.

RPE: 8/10

Stimulus: Grip / Power Stamina

Competitor: Chest to Bar Pull Ups, 155/105

L2: 9 Pullups, 9 Power Clean & Jerks, 95/65

L1: 15 Jumping Pull-ups, 9 Hang Power Clean & Jerks, 75/55 lbs