6. April 2022
Apr
06
B. Clean Drills
*Focus on cueing leg drive & reception
5 Hang Clean High pull
5 No feet, no contact hang squat clean
5 Tempo Hang power clean
Then,
3 sets @ascending from 60%
3 Hang power cleans
6 Russian KB swings
Extra tips:
C. Metcon Prep
Build up to your final bar weight in sets of 3 from the floor
-Between each set, complete 50-100m @Gradually increasing intensity
Very important that the intensity build is gradual if your gym is running today. It will not be good for the hamstrings to go too hard too soon.
*21 @ 135/95 lbs
15 @ 185/135 lbs
9 @ 225/155 lbs
Scaling options
Beginner
21-15-9
Front squat @ Moderate Across
200m Run
1 min rest between rounds
Intermediate
21 @ 95/65 lbs
15 @ 135/95 lbs
9 @ 185/135 lbs
Perform
21 @ 185/135 lbs
15 @ 225/155 lbs
9 @ 255/175 lbs
Workout
For 90 sec x6
A)
– 12/9 Cal Bike
– Max Jumping Squats
B)
-12/9 Cal Row
– Max Burpees
Rest 90 sec inbetween sets
Score: Weight
Scaling options
N/A