5.31.22
Warm-up
[3:00-12:00]
2 Rounds
1:00 single unders
10 Squat to stands w/ Thoracic Rotation
5 push up to down dog
10 Plank March
Specific Prep
[12-22:00]
With empty bar:
5 good mornings
5 front squats
5 no dip muscle clean
5 segmented clean DL w/ 2s pause at each stop
+
add some weight:
2 Segmented Clean Deadlifts
2 Clean High Pulls
3 Power Cleans (drop and reset after each rep)
3 Hang Power Cleans
+
build to opening weight of 60-70% of Clean 1RM
Weightlifting
[22-32:00 / 32-42:00 / 42-52:00]
Segmented Clean Deadlift + Clean High Pull (2.1 x 5 sets; every 2:30)
Build in loading each set with goal of ending around 75-85% of Clean 1RM
Power Clean + Hang Power Clean + Jerk (1.1 x EMOM 10:00)
All sets @ 60-70% of Power/Hang Power Clean 1RM
Power Clean (1 rep every 30s x 20 sets)
All sets @ 50-60% of Power Clean 1RM
CC: GRIND
Goal: Really honing in on movement mechanics today
Cool Down/Stretch
[52-60:00]
Wrists stretch 30s/30s
Foam Roll Lats 1:00/1:00
Foam Roll Upper back 2:00
Thoracic Rotation x 5/direction
