Warm Up: 1/2 Standard
Practice: Cleans 3 sets of 5 reps
Full cleans, from ground into full front squat and stand it up. Jump that bar up then rapidly and violently get those elbow under the bar to catch it. Keep those elbows up high throughout your front squat to maintain proper spine position and allow you to drive up to the standing position through your heels.
Train:
For Time: "Jackie" (modified as we have no rowers)
100 45lb Sumo Deadlift High Pulls (SDHP)
50 45lb thrusters
30 Pull-ups
Compare time to 19MAR10
SDHP are from mid-point on your shin all the way up to your chin. Take a wider stance, toes pointed out similar to overhead squats, hands grabbing the center of the barbell. Initiate by jumping the barbell up (the wider stance allows you to initiate a hip drive earlier vice our normal deadlift stance) and feel free to milk every ounce out of your jump by coming up on your toes. Your arms should come into play to pull the barbell up only for the last few inches. If you try and pull the thing up the whole way, you are going to have a very, very, very long day. It should be a continuous chain of movement from the bottom to top, with your back remaining in a neutral position. If you start hunching forward too much and losing that neutral spine, you are most likely pulling too much with your arms.
Thrusters are crease of hip below the knee at the bottom to full active shoulders at the top. Your ears should be covered by your arms when viewed from the side. Just merely fully extending your arms all the way doesn't cut it, as you'll most likely be angled forward and not getting the maximum amount of work accomplished.
Pullups are from full extension at the bottom to chin over the bar at the top. If you do jumping pullups then double the number.
Target time for this workout is 8 -10 minutes. If you are not complete in ten minutes, then stop. (I know this is the second straight workout in this time domain but most actually finished Randy earlier than the 8 minutes so I think this workout fits in nicely)
Comments: post practice weights, training time
Post: PNF quads and hams, stretch arms, hips, lats, and calves. Grab a foam roller or tennis ball and work those sore spots loose.
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Goodgame-Thank God I got a PT test on Saturday and have to sit this one out. Looks painful, I'll be there for moral support.
ReplyDeleteYou are weak!
ReplyDeleteLT D - Practice: 135, 160,185
ReplyDeleteTrain: Rx'd 9:01... tough one.
Sela- Practice: 135, 155, 185 F@#K! Train: taking 2 days off from training to hopefully stop coughing up a lung everytime I workout
ReplyDeletePfeifer: P:95,115,135 T: 9:38 @ RX
ReplyDeleteHudak P 110, 135, 155. Sucked on that one today. Train RX'd 9:21. Lots of jumping pull-ups with neagtives today. Need to work on those a lot
ReplyDeletePractice: 185, 185, 185; Train: RX'd, 10:18.
ReplyDeleteHenderson-Practice: 95, 115
ReplyDeleteTrain: full SDLHP, full thrusters, 2 pull ups
Ok, I will officially never speak to someone named Jackie again... I hate all Jackies
Urias, P: 115, 135, 155. T: @10:00 100 SDHP, 43 Trusters, Died.
ReplyDeleteferrara P 135, 155, 185 T 7:34Rx
ReplyDeleteMcNeave: will never remember the practice weights.... T 10:00 100 SDHP, 50 Thrusters, 19 pullups with 35 lb bar.
ReplyDeleteMAJ M - Practice: 185,205,225. Train: RX'd, 8:06. No intensity on SDHPs, should have pushed myself much harder.
ReplyDelete