General Warm Up (5-12)
3 rounds:
Row or Bike :30
:30 Side Plank (each side)
10 Pushup Toe Tap
Specific Warm Up (12-30)
Power Clean:
Above Knee-
3 Jump and Shrug
3 High Elbows
3 Muscle Clean
3 Hang Power Clean
Mid Shin-
3 Power Clean (:03 count up)
5 Power Clean (full speed)
Deadlift:
5 Mid shin to middle of knee cap
5 Full standing to middle of knee cap
5 Segmented Deadlift (standing to middle knee cap and pause, knee cap to mid shin, then back up, pausing at knee cap on the way up)
5 Normal Speed Deadlift
Primer:
Building to starting load doing 2-3 Power Clean + 3-4 Deadlift
(30-50 – including following deadlifts)
Mixed Heavy Day
Every 2:00 execute 1 set of:
Power clean
3-3-3-3-3
Intermediate/Baseline: mindful loading and intensity
Every 2:00 execute 1 set of:
Deadlift
3-3-3-3-3
(50-60)
Tabata Hollow Hold
Rest 2:00
Tabata Weighted Russian Twist (L+R=1 rep)
*Every :01 = 1 rep for hollow hold
(0-5)
Today we focus on moving heavy loads. The goal is to start just under your threshold for a set of 3 power cleans (singles) and build to the heaviest triple possible. Without a class reset, following set 5 of power cleans, we advance forward and continue to build the barbell to deadlifts. With the same approach as power cleans, our goal is to end as heavy as possible for a set of 3 “dead stop” deadlifts. No touch and go reps done today.