THursday, Sept 15
Plyometrics:
Seated High Box Jump, pick height : 8x3
Rest as needed between sets.
Athlete Instructions
Increasing height each set.
Weightlifting:
Alt EMOM 10 mins: Power Cleans, Hang Squat Cleans, and Front Squats
Every 1 min for 10 mins, alternating between:
-3 Power Cleans, pick load
-1x [ 2 Hang Squat Cleans + 2 Front Squats ], pick load
Athlete Instructions
Complete at 70-75% 1RM power clean across.
"T.C. Williams"
AMRAP 12 mins: Power Cleans, Single Dumbbell Box Step-ups, and Double Unders
Complete as many rounds as possible in 12 mins of:
6 Power Cleans, 135/95 lbs
6 L/6 R Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
48 Double Unders
Athlete Instructions
Goal: ~1:30 per round (7+ rounds)
Notes
The goal here is to maintain a strong consistent pace for the full duration of the AMRAP. The idea with the rep ranges and weights is to hit all sets of power cleans unbroken and hit the dumbbell step-ups as 6 reps on the R foot, then 6 reps on the L foot before tackling the double unders today. Breathe through the dubs then hit the next round. Scale yourself to remain close to unbroken throughout the AMRAP.
L2: 95/65, 35/25 DB, 24 Double Unders
L1: Hang Power Cleans 75/55, Alt Step Ups, 96 Single Unders