FITNESS
A. 3 pause power clean
4×1; Rest as needed
Training notes:
–Pause above-the-knee, mid-thigh and in receiving position
-Actually pause – the point of pausing is to really understand and own your position in space. If you don’t pause, you don’t learn.
-Rest between reps.
-Only build in weight if your technique is very solid.
Record heaviest weight used and all weights lifted in training notes.
B. EMOM 3:
1.1.1 clean high pulls
-Into
E30s for 3 min:
1 clean high pull
-Into
EMOM 3:
1.1.1 clean high pulls
Training notes:
-Arms bend on clean high pulls – drive up vertically and allow the bar to rise up.
-Adjust weight as necessary based upon the changing intervals.
Record weights used for each interval in training notes.
C. 10 min AMRAP:
200m run
15 DB hang power cleans
200m run
15 DB shoulder-to-overhead
Training notes:
-DB power cleans are from the hang – not from the ground like for performance.
Record rounds completed.
PERFORMANCE
A. Squat clean
Build to a tough single for today in 12 minutes
Training notes:
-Build quickly.
-Not a 1RM – no more than 1 miss for today.
Record heaviest single for today.
B. EMOM 3:
3 touch-and-go squat cleans
-Into
E30s for 3 min:
1 squat clean
-Into
EMOM 3:
3 touch-and-go squat cleans
Training notes:
-Change weight as necessary based upon varying pace on the intervals.
-These should all be challenging but technically sound. If you struggle with touch-and-go, drop the weight to make the reps look good.
-Ideally, the weight used for the first 3 minutes should be the same weight used for the last three minutes.
Record different weights used for intervals in training notes.
C. 10 min AMRAP:
200m run
15 DB power cleans (50/hand – 35/hand)
200m run
15 DB shoulder-to-overhead (50/hand – 35/hand)
Training notes:
-This should be a grind – pace accordingly.
-Touch one head of DBs to ground on DB power cleans.
Record rounds completed.