Wednesday, nov 16
Weightlifting Part A:
Every 2 mins for 12 mins: Hang Squat Clean
3 Hang Squat Cleans
Every 2 mins for 12 mins.
Athlete Instructions
Start at 70% 1RM and increase to a max.
Strength:
Back Squat 1x20
Use the heaviest weight you can for the set.
Athlete Instructions
Increase 5-10 lbs from last week.
“Float Like a Butterfly, Sting Like a Bee”
Every 4 mins for 16 mins: Double Unders and Deadlifts
Every 4 mins for 16 mins do:
50 Double Unders
10 Deadlifts, pick load
50 Double Unders
Athlete Instructions
Deadlifts- touch-and-go
Start at 65% 1RM deadlift and increase each round.
Notes
This one will sting a bit as we are combining double unders and heavy touch-and-go deadlifts. The goal today is to start at a challenging load on the deadlifts and build each set to a new 10 rep touch-and-go max. This time we are not looking to exceed greater than 80% 1RM as we want to keep some in the tank for the next week's progression.
L2: 35 Double Unders
L1: 50 Singles, 15 KB DL