Wednesday, oct 26

Strength:

Every 2 mins for 10 mins: Deadlift

10 Deadlifts, pick load

Every 2 mins for 10 mins.

Athlete Instructions

Touch-and-go reps. Start at 50% 1RM, increase by feel and form, and do not exceed 70% 1RM

"Macho Man"

Every 1 min for 15 mins: Power Cleans, Front Squats, and Push Jerks

Every 1 min for 15 mins do:

3 Power Cleans, 185/125 lbs

3 Front Squats, 185/125 lbs

3 Push Jerks, 185/125 lbs

Work until completion or failure.

Athlete Instructions

Goal: 8-12 rounds Stop at 15 rounds. If you know you have more than 15 rounds in you, increase weight.

Work on the form to the floor on the power cleans by keeping chest tall at the set-up for each and every rep, then push through the arms in the front squat to keep torso upright before coming up into a good front rack position and working on touch-and-go push jerks. The weight should allow for an unbroken complex on each and every 1 min. Choose a weight that allows for this for at least 5+ mins.

L2: 135/95

L1: Hang Power Cleans, pick load