TUESDAY 10-1-19

EARLY WORKOUT POST FOR TUESDAY OCTOBER 1st

THE OPEN IS COMING UP IN 1 week

 

 

EARLY POST Tuesday

WARM UP

2 Rounds:

1 Minute Row

1 Minute Active Spidermans

1 Minute Alternating Box Step-ups

1 Minute Inchworms

Clean Positioning

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 2 Pausing Deficit Clean Pulls (3″ Riser)

Minute 2: 50′ Handstand Walk

Sets: 60-65-70-70-70% of 1RM Clean

Instructions

Alternating on the minute between barbell positioning and gymnastic skill

• You’ll stand on a 3″ riser for the pausing deficit clean pulls

• The pauses take place at 2 positions for 2 seconds each:

   * Just below the knee

   * Just past the knee

• These pauses allow you to focus on the critical knee movement out of the way, as well as the “redip” beneath the bar

• The movement finishes with a pull, or extension with long arms

Power Clean

On the 1:30 x 6 Sets:

1 Clean Pull

1 Power Clean

1 Low-Hang Power Clean

Sets 1-3: 60-63-66% of 1RM Clean

Sets 4-6: Build to a Heavy Compex

• This 3-movement complex is intended to be one giant set, completed without dropping the bar

• The first three sets are at a percentage of your 1RM Clean (60-63-66%)

• Build to a heavy complex over your last 3 sets

WOD (a total of 20 min w/rest)

(3 x )

AMRAP 4:

15 Burpee Box Jump Overs (24″/20″)

21 Power Cleans

27/21 Calorie Row

Rest 4 Minutes Between

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65

 

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