thursday, june 22

Weightlifting:

Power Clean 2-2-2-2-2-2-2-2-2-1-1-1

Athlete Instructions

Complete as-

Every 1 mins for 5 mins do:

2 Power Cleans, 75% 1RM

Every 1 mins for 4 mins do:

2 Power Cleans, 80% 1RM

Every 1 mins for 3 mins do:

1 Power Clean, 85+% 1RM

Notes

The focus for the power clean should be “smooth off the floor, fast through the hips.” We are looking for great set-up positions on each and every lift today and quick elbows pulling the bar close and pressing through as we move into the receiving position. These are meant to be singles across all sets today. No touch-and-go reps.

"Maverick"

Complete as many rounds as possible in 7 mins of:

7 Deadlifts, 225/155 lbs

7 Bar Facing Burpees

Notes

Primary Objective: 7+ rounds, which means each round should be completed in under 1 min.

Secondary Objective: Unbroken deadlifts. The weight should be at a weight that allows for unbroken reps, but break as needed to minimize lower back fatigue and keep a solid pace.

Stimulus: Posterior Chain / Anaerobic

RPE: 9/10