2020/12/11

General Warm-Up
Warm-up
EMOM 9:00
Minute 1: Mountain climbers
Minute 2: Glute bridge hold
Minute 3: 0:25/0:25 Side plank to reach through

Skill and Build Up
Warm-up
Power Clean Progression (clean deadlift focus) (~5:00)

*With a barbell or PVC pipe/broomstick
3 Clean deadlift to mid-thigh
3 Clean deadlift to shrug
3 Muscle Clean
3 "Lands" in power position
3 Hang power clean
3 Power clean

Build Up (~5:00)
3 – 3 – 3
Power cleans building up in load

Metcon
Metcon
EMOM for 10:00 (10 sets)
5 Power cleans

Immediately into

Every 2:00 for 10:00 (5 sets)
5 Deadlifts

Notes
This session builds off of last Tuesday by adding more reps. Attempt to use similar loads when compared to last weeks session.

MINIMAL EQUIPMENT OPTIONS
If you have a barbell but only light load is available.
EMOM 10:00 (10 sets)
0:30 Max rep power cleans

Immediately into

Every 2:00 for 10:00 (5 sets)
7 Tempo deadlifts
*Use a 0:05 lifting phase and an 0:05 lowering phase. Increase or decrease the tempo to make reps challenging.

DUMBBELL/KETTLEBELL EQUIPMENT
EMOM 10:00 (10 sets)
0:30 Max rep dumbbell or kettlebell power cleans

Immediately into

Every 2:00 for 10:00 (5 sets)
10/10 Single leg deadlifts
*use a tempo that max this difficult

BODY WEIGHT ONLY
6 Rounds NOT for time
5 kneeling jump-ups or 5 broad jumps
10 Slider hamstring curls
15/15 Single leg hip thrust

Accessory Work
Warm-up
3 Rounds NOT for time of
15 Superman presses
25 Russian twists

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