May 10, 2022

Tuesday, May 10:

Plyometrics:

5 RFQ: Dumbbell Rhythm Squat Jumps and Reactive Stick Jump Overs

5 rounds for quality of:

5 Dumbbell Rhythm Squat Jumps, pick load

3 Reactive Stick Jump Overs

Complete on a 10 min clock.

Rest 1:15-1:30 between rounds.

We are building in some fun plyo drills here that are sure to fire you up and get those hips ready to extend on the power cleans. This should be set up prior to the day and done in a conga line style where athletes can move into line and hit.

Weightlifting:

Every 1 min for 12 mins: Power Cleans and Squat Cleans

1x [ 1 Power Clean + 1 Squat Clean ], pick load

Every 1 min for 12 mins.

Starting at 60-70% 1RM clean.

We are working into a heavy single for the day on this complex. Goal here is to hit a good extension on the power clean and carry that over into the squat clean as we progress in percentages.

"Put it in Reverse Terry"

AMRAP 12 mins: Burpee Ring Muscle-ups and Cleans

Complete as many rounds as possible in 12 mins of:

3 Burpee Ring Muscle-ups

3 Cleans, 225/155 lbs

*Cleans- power or squat

Goal: ~6 rounds

The goal here today is to keep about 1:30-2 mins per round. We want to hit a steady pace and focus on good quality movement. This one is very challenging, but is more of a grinder than a burner. Have fun and challenge the load here as long as you can maintain form throughout the workout.

L2: 185/125

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

6 Burpee Jumping Pull-ups

6 Hang Power Cleans, pick load