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Monday’s Training Intent:
– Strength: Build to a max load in the barbell complex of 3 deadlifts + 2 power cleans + 1 squat clean without removing your hands from the bar. You have a full 20 minutes so rest as much as needed between sets
– Metcon: Benchmark workout with global movements so managing sets early is important. Start at 80% of Max effort and sustain that for the first 6-7 minutes then go for broke the remainder of the workout.
Max Load in Complex of:
2 Power Cleans
1 Squat Clean
*All done without removing hands from the bar
*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.
– Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.
”Adrenaline” Previously done on 20180402
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed
L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees) (75, 55)
4 Rounds, Rest 60s:
6 Russian KBS
6 Goblet Squats
Reverse Hyper: 3-4 x 20-30 @50% of Back Squat. Rest 60-90s
400 meter light sledpull powerwalk w. a light weighted vest.