monday, nov. 27

Weightlifting:

Every 8 mins for 16 mins do:

6 Power Clean & Push Jerks, 70% 1RM

4 Power Clean & Push Jerks, 75% 1RM

2 Power Clean & Push Jerks, 80% 1RM

Extra Details

These reps are not meant to be TnG (unbroken), reset between each rep.

Athlete Notes

Percentage is based on your 1RM Clean and Jerk. Those that are looking good and feeling the flow today should be thinking about increasing weights on the second wave.

"Bear Hug"

Every 1 min for 12 mins, alternating between:

10 Strict Handstand Push-ups

4 Rope Climbs

12 Double Kettlebell Hang Clean & Jerks, 53/35 lbs

50 Double Unders

Athlete Instructions

7-10 Strict Handstand Push-ups

2-4 Rope Climbs

8-12 Double Kettlebell Hang Clean & Jerks- 24/16 kg

Athlete Note

The focus here for this style EMOM is more on quality of movement and efficiency between movements. This is even more important with workouts that tend to have a higher degree of interference work.

Primary Objective: Complete prescribed reps in 40 seconds or less

Secondary Objective: Maintain chosen rep numbers across all sets

Stimulus: Push / Pull / Shoulder Interference

RPE: 7/10