monday, may 22

Weightlifting:

[ 1 Power Clean + 1 Thruster + 1 Front Squat + 1 Split Jerk ]

1-1-1-1-1-1, using heaviest weight per set

Pause Clean High Pull 2-2-2-2-2-2

Athlete Instructions

Complete as- Every 2 mins for 12 mins do:

1 Power Clean + 1 Thruster + 1 Front Squat + 1 Split Jerk

Rest 10 secs

2 Pause Clean High Pulls - pause is above the knees

Load

60-75% Limiter 1RM

Points of Performance

The focus today is to work on good mechanics throughout and really dial in positions. We are using the pause clean high pulls or segmented clean deadlift after the complex as an added technique stimulus to get athletes really focusing on pulling from the floor well. These should not be too heavy and allow you to keep the bar path close to the body.

"What’s Normal Anyways?"

7 RFT: Power Cleans, Thrusters, and Bar Facing Burpees

7 rounds for time of:

7 Power Cleans, 95/65 lbs

7 Thrusters, 95/65 lbs

7 Bar Facing Burpees

Athlete Instructions

Time domain: 7-11 mins

Time cap: 15 mins

Stimulus: Barbell Cycling / Anaerobic Focus is on barbell cycling efficiency and maintaining smooth reps while moving fast. Primary Objective: Stay unbroken on each set.

Secondary Objective: Fastest overall time achieved.

RPE: 8/10