Today we pull off the floor a bit more slowly than yesterday. The movements from yesterday’s power cleans will mimic what we do today for strength, and the strength gained from a session like today’s will directly impact how much you can power clean in the future. Every 3:00 for 5 sets pull a heavy set of 3 and leave 1 rep in reserve on each set. The reps should be dead stop reps where you lower the bar and reset before standing with the next rep. Conditioning today is a burner that should be goaled to be done in under 8:00. Scale the load, skills and reps accordingly. The DB weight used should be something you can do completely unbroken through the first round and today due to the design, the pace of the run matters and may be the only place to create separation for athletes with capacity to go unbroken.
- 2 Rounds:
- 200m Row
- 10 Deadlifts (light barbell)
- 10 Dumbbell Push Press
- Deadlift-Specific:
- 5 Barbell Good Mornings
- 5 Deadlifts with Empty Barbell
Deadlift 5×3 @ 80-85% every 3:00 for 5 sets execute 1 set.
3 Rounds for Time:
- RXConditioning:
- 10 x 25-ft Shuttle Runs
- 20 Dumbbell Push Press (50/35 lb)
- 15 Pull-Ups
- Intermediate:
- 8 x 25-ft Shuttle Runs
- 15 Dumbbell Push Press (35/20 lb)
- 10 Jumping Pull-Ups
- Baseline:
- 6 x 25-ft Shuttle Runs
- 10 Dumbbell Push Press (20/15 lb)
- 10 Ring Rows
3x max reps banded push up (band up and around body for more resistance)
+
3x 15 banded face pull
Rest as needed.
