Warm-Up
A) 10-8-6-4-2:
Assault Bike Cal
Med Ball Clean 20lb/14lb
Sit-Up
B) 3 Rounds with an empty bar:
3 Muscle Cleans, below the knee
3 Front Squats
6 Front Rack Lunges.
Strength
Clean
2 Cleans Every 90 Seconds for 12 rounds
Objective: build to a weight that is challenging but leaves room for the athlete to add weight to the bar every 3 rounds. (Compare to 7/31)
Strength Tip
Clean from Floor: if athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back.
Workout
“Power Elizabeth”
21-15-9 for time:
Power Clean, RX: 135#/95#
Ring Dip
Workout Tip
Power Cleans: athletes should be able to perform power cleans in touch-and-go sets with short breaks. Scale load appropriately.
Ring Dips: athletes should be able to complete each set of dips in less than 5 sets per round. Scale to strict pushups if needed.