monday, may 8

Weightlifting/Strength

Alt EMOM 12 mins: Overhead Squats and Front Squats

Every 1:30 for 12 mins, alternating between:

3 Overhead Squats

5 Front Squats

Athlete Instructions

Start at 75% of your 1RM overhead squat and front squat and increase loads by feel.

Points of Performance

Overhead Squats- In order to get the barbell overhead we should either use a behind-the-neck push jerk or split jerk, then set ourselves up for a quality overhead position by continually pressing up on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades. We can sub overhead squats to an overhead walking lunge or a front squat as the go to alternatives for today. Front Squats- Focus on tension and bracing position continuing to drive the elbows up on the bar into the bottom of the squat. The hips go back and down while holding tension through our midline throughout the entire lift. If we need to scale today due to front rack positioning, a safety squat bar would be ideal, but we can move to a back squat as well.

"Smoke on the Water”

For time: 21-15-9 reps of:

Power Clean, 95/65 lbs

Thruster, 95/65 lbs

-- Rest 2 mins --

15-12-9 reps of:

Power Clean, 115/75 lbs

Thruster, 115/75 lbs

Athlete Instructions

Time domain: 13-17 mins Time cap: 20 mins

Notes

Primary Objective: Complete each set of thrusters unbroken.

Secondary Objective: Achieve best possible time. We want to see you go for the best possible overall time here with the goal of going unbroken on the thrusters. The expectation is to break the power cleans as needed in order to manage fatigue and allow yourself to hang onto the thrusters.

Stimulus: Barbell Conditioning / Cycling / Anaerobic

RPE: 8/10

L2: 75/55, then 95/65

L1: 65/45, then 75/55 (Hang Power Clean)