tuesday, sept. 19

Weightlifting:
Every 3 mins for 15 mins:

1 High Hang Squat Clean + 1 Split Jerk + 1 Hang Squat Clean + 1 Split Jerk + 1 Squat Clean + 1 Split Jerk

Athlete Instructions

Starting at 70% of 1RM Clean and Jerk,

Building over 5 Sets.

Not touch-and-go.

Scaling

Level 3: Prescribed

Level 2: High Hang Power Clean + Split Jerk + Hang Power Clean + Front Squat + Split Jerk + Clean and Jerk

Level 1: Every 3:00 minutes: 5 Sets

High Hang Power Clean + Hang Power Clean + 2 Front Squats +2 Split Jerks

*For the Split Jerks Pause in the Catch for 2 seconds on the final rep of each set

Athlete Notes

1 set consists of 6 reps. Building to no higher than 80% of 1RM Our main emphasis is on technique refinement. Because the percentages are lower this week, our goal is to achieve a perfect success rate in all your lifts. If you find the first three reps moving slower than usual, don't hesitate to lighten the load. We're prioritizing bar speed and control, so adjust as needed to maintain those crucial aspects of your lifts. Your precision and form are key this week.

"Barra Bella”

10-8-6-4-2 reps, for time of:

Deadlift, 155/105 lbs

Hang Power Clean, 155/105 lbs

Shoulder-to-Overhead, 155/105 lbs

Athlete Instructions

Primary Goal: 5:00-7:00 minutes

Time Cap: 10:00 minutes

Athlete Notes

Primary Objective: Attain best possible time

Secondary Objective: Hang Power Cleans: Focus on an explosive hip extension and a quick pull under the bar

Stimulus: Barbell Cycling / Grip / Posterior Chain

RPE: 8/10