Go heavy on the complex! This a long time under tension today. It will challenge your ability to belly breathe while keeping your spine stable and it will challenge not just the strength in the legs but the stamina to finish with strong shoulder to overhead after all the pulls/ squats. Start with a load that allows you to feel sharp and gives you potential to build through each of the 5 sets. For the conditioning today, we get unilateral in high volume. Switch the DB as you see fit but be sure that even split 50/50 each movement.
30 jumping jack
30 seal jack
10 toe touch + stand
2 rounds
___________
5 burpee over DB (lateral)
5 DB Deadlift (each arm)
5 DB Hang power clean (each arm)
5 DB Front squat (each arm)
5 DB Push press (each arm)
2 rounds
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Grab barbell and prep for skill work with coach!
Clean and Jerk Complex
1 Power Clean
1 Front Squat
1 Hang Squat Clean
1 Power jerk
1 Split jerk
Every 3:00 x 5 sets, build to a heavy of this complex.
*start around 60% 1rm clean and jerk and build as you can.
RXConditioning:
100 Deadlift
100 Push Press
100 Hang Power Clean
100 Front Squat
For time.
All movements are done with 1x 50/35lb. DB athletes should split each movement 50/50 but can switch as they see fit.
Intermediate:
100 Deadlift
100 Push Press
100 Hang Power Clean
100 Front Squat
For time.
All movements are done with 1x 35/20lb. DB athletes should split each movement 50/50 but can switch as they see fit.
Baseline:
50 Deadlift
50 Push Press
50 Hang Power Clean
50 Front Squat
For time.
All movements are done with 1x 20/10lb. DB athletes should split each movement 50/50 but can switch as they see fit.
Banded seated hamstring curls
3×15 each leg
+
3:00-5:00 easy bike or row
