Intent: Midweek strength work! The goal today is to start moderate and build to the heaviest final set possible at each lift! Rest as needed and be sure to take proper time to visit technique work with coach led reps prior to beginning today! Put on good jams, drink appropriate amounts of caffeine, get hyped and get strong! Fun vibes only! If you are experienced athlete you should see and understand that the loading from lift to lift should progress if all things are balanced in your form and execution.
3:00 Erg of your choice
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:10 Bottom of Squat Hold (press out on thighs with elbows, lift chest)
5 Ground to overhead reach (legs pretty straight)
10 Alternating Lunges
2 rounds
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5 hip down push up
3 inch worm
10 Spiderman
2 rounds
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Empty Barbell Prep
5 Deadlift
5 Power Clean
5 Hang Clean
2 rounds
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Skills and drills on lifts lead by coach!
Then, lift time!
2×30 Russian KB Swing
1:00 rest between sets. (must be unbroken)
