Friday Jun 10

Fast Deadlifts

Warm Up

3 sets

8 Empty bar muscle clean

Row 40 seconds

8 Empty bar muscle snatch

Row 30 seconds

8 Beat Swings / TTB 

Mobility

Btn tricep stretch with plate 30sec on / 10sec off x 2 

Specific

 

Power Clean drills:

– Muscle clean

– Muscle clean with focus on return

– Cycling power cleans

Rowing drills:

– Unstrapped rowing @ low s/m

– Unstrapped rowing @ moderate s/m

– Unstrapped Rowing @ normal speed

Power Snatch drills:

– Muscle snatch

– Muscle snatch with focus on return

– cycling power snatch

Supported TTB Drill

Weightlifting

Fast Deadlifts

Every 30 sec for 8min

2 Deadlifts @ 55-65%

Workout

2 RFT

50 Power cleans @45/30 KG

50/40 Cal Row/Ski/Bike

30 Power Snatch @45/30 KG

30 TTB

TC: 25 min

Score: Time

Scaling Options

SC

2 rounds

50 Power cleans @35/25 KG

40/30 Cal Row

30 Power Snatch @35/25 KG

30 Toes to Eye Level

Fit

2 rounds

30 Power cleans @Light

40/30 Cal Row

30 Power Snatch @Light

30 PVC TTB

Accessories

3 sets

10 Baned Psoas march

20 Hip extension on GHD*

Rest 60 seconds between sets

*Hold 5 seconds after 10th and 20th reps 

Open Gym Sundays Work Out AMRAP 10 minutes 10 Cal Machine 10 Slam Balls Rest 2 minutes AMRAP 10 minutes 10 DB …

A couple of little treats Warm Up General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 5/5m Single arm OH Carry …

Clean and Jerk 1RM Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T …

Leave a Comment

Your email address will not be published.