Saturday 5/11/24

 

Hardware IN-HOUSE COMPETITION–PromPalooza–Saturday, June 22nd!

Find a partner and sign up no later than May 25th using this form: https://forms.gle/SPW7CuWUUFBuw5vx9

CYCLE NOTES: Today is meant to be an accessible, open-style that starts fast and then lets everyone cheer each other on and express some strength.

 

WORKOUT:

 

In 18:00

A. 5 Rounds: 30 DU & 20 Situps

Then….

B 1rm DL in remaining time

 

RECOVERY:

Partner-assisted

Foam rolling Legs up the wall

 

OLYMPIC LIFTING:

 

BB warm up

2:00 cardio of choice
1-2 sets
:60 down dog pose
:60 Superman pulse
:60 shin box 90/90 hip rotation
:30 sit in bottom of squat

3 sets with BB:
3 position tall clean (catch in power squat, catch at parallel, catch full squat)
3 slow motion FS
3 strict press

Primer clean:
A)
Clean pull+ power clean + hang squat clean; 2+2+2
3 sets building with light technique loads up to 50% (5 RPE)

Clean
B)
Power clean + hang squat clean; 1+1
Open at 60% (6 RPE) and build gradually in 3-4 sets up to 80-85% or best set for day

Jerk – off rack
C)
Jerk balance + split jerk: 2+1
Build gradually with light technique loads in 3 sets up to 50-60%

Then;

Split jerk:
2-2-1-1-1
Open at 60-65% and build gradually to best single for the day

Accessory:
D) 3 sets
Clean DL @ tempo 30×0; 8-10 reps @6-7 RPE

E) 3 sets
Seated BB Z press @ tempo 21×1; 8-10 reps @ 7 RPE

Previous Post:

«

Next Post:

»