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Friday April 28, 2017

27
Apr

Friday April 28, 2017

Mobility/Activation: empty bar warm up for power clean x 2

 

5 dip/shrugs

5 power cleans from hip (power position)

5 RDL

 

Strength: Clean Pull + Power Clean

 

65% x 2+1 x 2 sets

75% x 2+1 x 2 sets

80% x 2+1 x 2 sets

85% x 1+1 x 2 sets

 

Conditioning:

 

Partner 100s

With partner complete the following

Both partners can work at the same time and can break up the movements however they wish

 

100 thrusters (95/65)

100 toes to bar

 

Starting with a bear crawl, EMO2M, both partners must bear crawl one length of the gym

 

F: 75/55, knees to elbows or toes to rig

P: 75/55, toes to bar

C: 95/65, toes to bar

 

Coaches’ notes: the workout starts with a bear crawl and continues with a bear crawl every 2 minutes. Both people can work at the same time and break up the reps however they want. Make sure your transition back and forth to the bear crawl is fast or you are going to be wasting time before you get back to the actual work that counts.

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