wednesday, oct. 4

Weightlifting:

2 Clusters, pick load Every 1:30 for 9 mins.

Athlete Instructions

Start at 50-55% of Clean & Jerk and Increase to a max for the day.

These are not touch-and-go reps.

Athlete Notes

The Cluster is the combination of the Squat Clean into the Thruster. This means that we are looking for a quality set-up position just like the Clean, then a smooth lift off the floor to just past the knees before exploding and accelerating through the hips before catching in a quality Front Rack position in the bottom of a Front Squat. Coming out of the Front Squat we want a vertical torso and great drive with arms pressing up on the barbell before finishing with a strong press overhead. We are looking for full extension of the knees, hips, shoulders and elbows overhead with the biceps covering the ears and a neutral spine

"Power Smoothie"

8 rounds, each round for time, of:

7 Bar Facing Burpees

6 Deadlifts, 115/80 lbs

5 Hang Power Cleans, 115/80 lbs

4 Thrusters, 115/80 lbs

Rest 1 min between each round

Athlete Instructions

Goal: 14:00-18:00 minutes

Time cap: 20:00 minutes (including rest)

Athlete Notes

Primary Objective: Maintaining 1:00 minute per set +/- 5 seconds

Secondary Objective Descending splits across

Stimulus: Anaerobic / Barbell Cycling Efficiency

RPE: 8/10