Friday, nov. 17

Weightlifting:

1 Pause Low Hang Clean + 1 Clean

Every 2 mins for 10 mins.

Athlete Instructions

Set 1: 65% 1RM Squat Clean

Set 2: 70% 1RM Squat Clean

Set 3: 75% 1RM Squat Clean

Set 4: 80% 1RM Squat Clean

Set 5: 80%+ 1RM Squat Clean

Not touch and go.

Athlete Notes

For the Pause Clean, we are looking to hold positions below the knee for 1-2 seconds then explode through the hips to the catch position. We are looking for a squat clean today as the emphasis is on technique. We want to hit full extension before pulling the bar back down into the front rack position as we descend into the Front Squat.

"Knocking at the Door"

Every 1 min for 20 mins, alternating between:

5 Front Squats, pick load

15 Toes-to-bars

max rep Bar Facing Burpees

Rest 1 min

Athlete Instructions

Front Squats- starting at 70% of Squat Clean and increase today by feel

Athlete Notes

Primary Objective: Front Squats, building from 70% to 80% over the course of the EMOM

Secondary Objective: Big sets on Toe to Bar and 10 + Burpees Pick a number on Toe to Bar that you plan to hit unbroken as the opening set and then chip away with another 1-2 sets for the rest of the Toe to Bars. This means if you can hit 10, then you keep 10 and hit 5 to finish each set. Or maybe you tackle 7, then do 5, then 3 to finish. This is a great way to develop Toes to Bar and create more sustainable sets.

Stimulus: Lower Body Push / Midline Conditioning

RPE: 8/10