1. Movement Prep/Activation and Increasing Heart Rate*2:00 Machine-into-2 sets (empty bar)5 Clean Grip Deadlifts5 High Pulls5 Hang Muscle Cleans5 2in Drops- into -2 sets (empty bar)2 Power Cleans2 Hang Power Cleans (below the knee)2 Hang Power Cleans2. Strength PrepGive athletes 10-12 minutes to work up to a heavy complex of 1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean. Grip fatigue will be the major limiting factor on this complex, as athletes cannot drop the bar until the Hang Power Clean is completed. Cueing athletes to breathe with each movement will help keep athletes as organized/strong as possible across their attempts. This strength session should focus on smooth pulls and fast hips with a solid receiving position. We want athletes to lift heavier, but not at the expense of losing form.3. Workout Prep2 sets:3 Dumbbell Deadlifts3 Dumbbell Front Squats3 Dumbbell Push Press*Build in weight
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean.- Complex is completed unbroken!- Workout up to heavy set in 10-12 minutes
“Black Eyed Peas & Collard Greens”
Freedom (RX'd)10 Rounds7 Dumbbell Deadlifts (50s/35s)7 Dumbbell Front Squats (50s/35s)7 Dumbbell Shoulder to Overhead (50s/35s)(KG Conv 22.5s/15s)
Independence10 Rounds7 Dumbbell Deadlifts (35s/25s)7 Dumbbell Front Squats (35s/25s)7 Dumbbell Push Press (35s/25s)(KG Conv 15s/10s)Liberty10 Rounds5 Dumbbell Deadlifts (light)5 Dumbbell Front Squats (light)5 Dumbbell Push Press (light)Target time: 7-9 minutesTime cap: 12 minutes
1:00 Barbell Quad Smash (each side)1:00 Couch Stretch (each side)1:00 Trap Smash (each side)