Wednesday


Strength

Today we have power cleans with a pause above the knee. Try to make sure you are loading your hips, glutes and hamstrings in this position by having your knees over your heels during the pause. This is going to help us a lot on our 1st pull. Take % off of 1RM Power Clean.

A: Power Clean (Every 2 minutes x 6 sets building in %)

Set 1 - 50% x 3 reps Set 2 - 60% x 3 reps Set 3 - 70% x 3 reps Set 4 - 75% x 3 reps Sets 5+6 - 80% x 2 reps Pause for :02 Above Knee for all reps and sets

Metcon

Today we are going to work on max aerobic power. This workout has a fast turnover. The goal is about :20 for the swings, :05 transition, :20 for Double Unders, :05 Transition. A good score would be 12 Rounds. Try to scale the workout to allow for this turnover. The double under scale will be 20 seconds of double under practice here.

Metcon (AMRAP - Rounds and Reps)

5 Sets (15 Minutes) 2 Minute AMRAP: 10 KB Swing (53/35) 30 Double Unders Rest 1 Minute *Pick up where you left off previous round.

Extra Work

Metcon (Calories)

6 Sets: :30 A/B @ 90% Effort :30 A/B @ 50% Effort

#workoutoftheday

8 views