29
Weightlifting
20 minutes to complete the two lifts.
Power Clean (3 Power Cleans x 3 sets @65-75% of 1RM Clean)
How to approach the lifts
After athletes warm up, they will use 3 sets of 3 Power Cleans. Reps are completed in singles with a 5-8 second break between reps. Set up is vital, focusing on good quality reps that mirror each other.
If Athletes are new or missed, then use a lightweight that feels good and looks good.
Record each set as 1 of your scores for load
Stay within the weight ranges (65-75%) and maybe towards the lighter side if reps are not looking clean and smooth.
Front Squat (3 Front Squats x 3 sets @80% of 1RM Clean)
After the Power Cleans, athletes will transition right into the Front Squats. They will use 3 sets of 3 Front Squats at 80% of 1RM Clean. Make sure athletes hit a few light sets to warm their squats up before.
If Athletes are new or missed, then use a lightweight that feels good and looks good.
Record each set as 1 of your scores for load
Focus is proper set up and straight bar path through the squats. Keep the elbows high, tight core, pull into the squat with your hamstrings, and explode out of the hole.
If Athletes are new or missed, then use a lightweight that feels good and looks good.
Record each set as 1 of your scores for load
Focus is proper set up and straight bar path through the squats. Keep the elbows high, tight core, pull into the squat with your hamstrings, and explode out of the hole.
Metcon (Time)
The Riddler
100-75-50
Double Unders
20-15-10
Pull-Ups
Handstand Push-Ups
100-75-50
Double Unders
20-15-10
Pull-Ups
Handstand Push-Ups
Rx+ Strict
TARGET SCORE
Target time: 11-13 minutes
Time cap: 16 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across rounds. Athletes should be mindful of burnout potential on strict movements and plan sets accordingly with planned rest to steadily work off reps. IF an athlete has SOME but not all strict, they can modify to an in-between variation (a few strict then kipping on each set…but dont go to failure! Pick a manageable set.)
Target time: 11-13 minutes
Time cap: 16 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across rounds. Athletes should be mindful of burnout potential on strict movements and plan sets accordingly with planned rest to steadily work off reps. IF an athlete has SOME but not all strict, they can modify to an in-between variation (a few strict then kipping on each set…but dont go to failure! Pick a manageable set.)
Put your gymnastic skills to the test here and see if advanced athletes can really push the pace without reaching failure. If some athletes are looking for a real challenge then change the pull ups to Strict Chest to Bar and Strict HSPU to Strict Deficit (4in/2in).