Today’s strength work is centered around a clean execution of the complex each working set. It is imperative to build a connection with whatever apparatus we use for training, so much so that it feels almost like an extension of the body. Today we learn to connect with the rhythm of the barbell in the clean. Focus on patience off the floor, keeping the butt down, chest up and each rep looking the same as you pull the bar from the floor. Focus more on form than load. Conditioning today should be scaled to finish in 10-14 minutes. Pull ups should not take more than 1:00, squat cleans should also take less than 1:00 on each round.
:30 Row/ :30 Rest x 6 (build speed)
_________
:30 couch stretch each leg
:30 pigeon each leg
:30 lat stretch each arm
:30 tricep stretch (overhead) each arm
________
10 straight leg forward swings each
10 lateral leg swings each
10 air squat
2 rounds
________
5 scap pull up
3 deadlift
3 hang muscle clean
3 squat clean
3 pull up (kip or choice)
3 round
Every 2:00 x 7 sets
1 Clean pull
1 Muscle clean
1 Power clean
1 Squat clean
1 Front squat
Execute this complex in a smooth sequential set using touch and go methods from the ground. Start light and be accurate with bar path and timing. The muscle clean will be your limiter in this complex but should allow plenty of a challenge to execute all the sets.
RXConditioning
400m Run
21 Pull up
7 Squat clean (185/125lb.)
3 rounds for time.
Intermediate
400m Run
21 Pull up (banded)
7 Squat clean (135/95lb.)
3 rounds for time.
Baseline
200m Run
15 Pull up (standing or ring row)
7 Squat clean (35/15lb.)
3 rounds for time.
3×12 Banded or barbell hip thrust
+
3×10 standing landmine rotation
