20
Squat Clean (2 Cleans x 3 sets @80% of 1RM Clean)
Clean Grip Deadlift (3 Clean Grip Deadlifts x 3 sets @90% of 1RM Clean)
* Rest 60 seconds between sets *
After the Squat Cleans, athletes will transition right into the deadlifts. They will use 3 sets of 3 Clean Grip Deadlift (Clean set up). Reps are completed in a Dead-stop fashion, meaning after each rep, athletes will follow the bar back down and reset their position without letting go of the bar.
If Athletes are new or missed, then use a lightweight that feels good and looks good.
After the Squat Cleans, athletes will transition right into the deadlifts. They will use 3 sets of 3 Clean Grip Deadlift (Clean set up). Reps are completed in a Dead-stop fashion, meaning after each rep, athletes will follow the bar back down and reset their position without letting go of the bar.
If Athletes are new or missed, then use a lightweight that feels good and looks good.
Metcon (7 Rounds for reps)
7 Sets (Rest 1:1)
60 Double Unders
12 Handstand Push-Ups
60 Double Unders
12 Handstand Push-Ups
TARGET SCORE
Target time each set: 60-75 seconds
Time cap each set: 90 seconds
STIMULUS and GOALS
Stimulus is moderate-high pacing with the goal to stay consistent and or get slightly faster as the sets go on.
Target time each set: 60-75 seconds
Time cap each set: 90 seconds
STIMULUS and GOALS
Stimulus is moderate-high pacing with the goal to stay consistent and or get slightly faster as the sets go on.
We said to run in the whiteboard brief, but we are switching to Double Unders for a better stimulus after Monday’s running. Who doesn’t love a good Jump Rope/Handstand Push Up combo?
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. Have newer athletes Power/catch as low as they possible can if they are not comfortable yet.