Thursday, November 7, 2013

Cleaning in progress.

Warm-up (Skill): 3 Rounds, not for time of:

300m Row
OH Squat hold x 20 Seconds

Strength: Six sets of: Halting Clean Deadlift + Hang Clean

- Pull barbell from floor to just above the knee and pause for 1-2 seconds. 

– You should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean (Full SQUAT) from the high hang position.

Strength: Back Squat 3 x 3 (Wendler Week 2)
(Rest 3-5 minutes between WORK sets)

70% x 3
80% x 3
90% x 3+

-Warm up in sets of 3 until 1st WORK set, you should reach the 1st set after 3-4 sets.

-Percentages based off of 90% of your 1RM (ex. if your max Back Squat is 225#, your percentages will be based off of 90% of 225# (205#).

-When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

MetCon: 10 x 300m Row/ 1 Min. rest between rounds

- Stay consistent

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