20200715

This week, we begin a new Strength Cycle.  I know there are still some folks at home.  Do your best with what equipment you have.  If you need suggestion on alternatives, please reply on our Facebook Posts!

 

Warmup:

2X:

200M run

30’ duck walk

30 Inchworm

Then…

10 Pushup2Downward Dog

10 Squat2Stand

10 Thoracic High Fives

Barbell Warmup: With an empty bar and with a Clean Grip, perform 3 reps of: Dip/shrug, dip/shrug/high elbows, high hang Power Clean, Front Squat, Squat Clean from Mid Shin, Press, Push Press, Push Jerk

S/S/S:

3-Position Clean (Floor, Below the Knee, above the knee)

3@60%

3@65%

2@70%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

 

%s Based off 11Mar2020 1RM

Video courtesy of Catalyst Athletics.  For this cycle, we will do a 3-Position Clean complex.  The Squat Clean will come from the floor, right below the knee, and above the knee.  Hang onto the bar throughout the complex, and at the end of each complex, perform 1 Jerk (split or Push).

WOD:

28-21-14-7:

Lateral Barbell Burpees

Power Snatches (115/80)

Ab Mat Sit Ups

With the lateral burpees, you do NOT need to stand all the way up at the top of the burpee.  I would actually suggest staying fairly close to bent over (don’t roll your back) to minimize the time to hop over the bar.

 

Scaling Options:

Bar weight -> 95/65 -> as needed

Sit ups -> feet anchored

 

Cool Down:

Cobra pose – 2 Min

 

Scorpion Hold – 1 Min per side   

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