wednesday 12-12-18

“Cardio Ramp Up – Shoulder and Back Focus”

On a bike or rower, complete 3 intervals of:
0:50 Easy
0:10 Hard

Then, complete 2 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch

SQUAT THERAPY 1x
15 Squat therapy squats

* 0:03 down, 0:01 at the bottom, fast up and 0:03 at the top.

 

STRENGTH/POWER
POWER CLEAN – WEIGHTLIFTING
EMOM for 3:00 (3 sets):
3 Power cleans
Set 1: @ 30% of 1RM power clean
Set 2: @ 45% of 1RM power clean
Set 3: @ 60% of 1RM power clean

STRENGTH/POWER
DEADLIFT – WEIGHTLIFTING
EMOM for 2:00 (2 sets):
4 Deadlifts
Set 1: @ 50% of 1RM deadlift
Set 2: @ 60% of 1RM deadlift

Notes:
The power clean and deadlift will serve as a warm-up for the post-conditioning lifting session. If another set is needed for the deadlift, feel free to add 1.

CONDITIONING WOD

3 Rounds for time:
15 Front squats (125lbs/85lbs)
15 Jumping air squats
15/12cal Row
*Rest 1:00 between rounds

 

STRENGTH/POWER
POWER CLEAN – WEIGHTLIFTING
TIPS HISTORY
Every 1:30 for 9:00 (6 sets):
3 Power cleans
Sets 1-3: @ 75%
Sets 4-6: @ 80%

 

DEADLIFT – WEIGHTLIFTING
Every 2:30 for 15:00 (6 sets):
4 Deadlifts
Sets 1-2: @ 70%
Sets 3-4: @ 75%
Sets 5-6: @ 80%

 

 

 

 

 

 

 

 

 

 

 

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