Friday, Oct 6
Plyometrics:
Seated High Box Jump, pick height :
8x3
Rest as needed between sets.
Athlete Instructions
Increasing height each set.
Weightlifting/Strength:
Every 1:30 for 12 mins: Squat Clean Thruster
1 Squat Clean Thruster, pick load
*Every 1:30 for 12 mins.
Athlete Instructions
Start at ~60% 1RM clean and jerk.
“When Nature Calls”
FT: Row Calories, Thrusters, Chest-to-bar Pull-ups, and Power Cleans
For time:
27/22 - 21/16 - 15/12 - 9/7 Row Calories
27-21-15-9 Thrusters, 95/65 lbs
27-21-15-9 Chest-to-bar Pull-ups
27-21-15-9 Power Cleans, 95/65 lbs
Athlete Instructions
Time domain: 15-20 mins
Time cap: 20 mins
Notes
This workout should be treated like a chipper today with the idea that the set of 27 and 21 will create a large amount of fatigue before settling into the 15s and 9s on this workout. Stay steady and do not go out to hot as that will most undoubtedly backfire as we get into the final 24 reps of each movement on the 15s and 9s. Choose a load on the thrusters and power cleans that you could go unbroken with for a set of 21, but know you will be breaking into sets of 7-15 reps throughout the workout.
L2: 75/55
L1: DB Thrusters, Ring Rows