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Components

Power Clean + Power Jerk

Front Squat

Metcon

Settings

Workout

CF - 08/10/20

A: Clean Barbell Warm Up

1 Round: Coach led
3 Power Shrug
3 High Elbows
3 Muscle Cleans
3 Strict Press
3 Elbow Rotations
3 Front Squats

-then-

1 Round ** SHOULD HEAR YOUR FEET **
Position 1
3 High Hang Power Cleans
(dip, pull)

Position 2
3 Hang Power Cleans
(dip + hinge, shoulders over the bar)

Position 3,
3 Low Hang Power cleans
(shoulders over the bar)

B: Power Clean + Power Jerk (3 x 3 AFAP @85%; rest 2-3 min)

Power Clean + Push/Power Jerk

C: Front Squat (3x5 @30x1 tempo AHAP w/ perfect mechanics)

TEMPO SQUAT NUMBER SEQUENCE.
TODAYS 30x1

First Number (3)– The first number refers to the lowering (eccentric) phase of the lift.

The Second Number (O)– The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending.

The Third Number (X) – The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift. X = as fast as possible or explode up.

The Fourth Number (1) – The fourth number refers to how long you should pause at the top of the lift.

D: Metcon (AMRAP - Rounds and Reps)

8 min amrap:
8 thruster 95/65
8 BFB
32 DU
Rest 2:00
For time:
30/21 cal assault

E: Metcon (Time)

For time:
30/21 cal assault

Whiteboard:

Monday, August 10, 2020

Male Clients