DATE

2022/10/15 SAMSTAG Lessonplan

For time:
20 power cleans (61/93 kg)
2,400-m run
200-m KB farmers carry (24/32 kg)
200-m plate carry (15/20 kg)

TIMECAP: 30:00

PULLING AND RUNNING MOVEMENT PREP | 6:00
1 set:
20 alternating single-leg deadlifts
1:00 pendulum lunges (left forward, left backward, right forward, right backward)

3 sets:
10 KB deadlifts (focus on maintaining lumbar curve)
10 alternating plate toe-taps
10 alternating lateral KB step-overs
5 KB jump overs
5 KB swings

CLEAN REVIEW | 4:00
5 clean deadlifts
5 clean pulls
5 hang power cleans
5 power cleans

LOADING | 6:00
3 sets x 3 unbroken reps, increase loading:
4 sets x 1 rep every :10 (workout weight):

1 rep every :10 = 3:20 for 20 cleans
1 reps every :15 = 5:00 for 20 cleans

FINAL MOVEMENT PREP | 2:00
1 set:
20 steps farmers carry (workout weight)
20 steps plate carry (workout weight)

STRETCHING | 5:00
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.