Warm Up: Standard
Practice: Deadlift 3 x 3 at 70, 80, 90% of your 1 rep max
Use that hook grip and chalk; this should be heavy. Don't be a hero, if you cant lift it with proper form than you can't lift it.
Checks to go through: jumpers stance, slack taken out of hamstings, neutral spine, bar against shins and directly under shoulder blades. Lock it all in and initiate with you legs by extending your knees. You back should remain at the same angle to the floor and your chest should and hips should rise together. When your knees are fully extended, extend your hips and back lifting your chest until you are fully standing.
Train:
10! Reverse pyramids
135# Power Cleans/24" Box jumps
10 PC then 1 Box jump
9 PC then 2 box jumps
8 PC then 3 box jumps......etc until
1 PC then 10 box jumps
Power cleans are from ground to the shoulder and full hip extension. They are power cleans, so you don't have to receive it in a full squat. Whatever depth you catch it at, stand it up from there. Focus on your transition into the scoop and jumping the barbell as high as you can.
Box jumps should be 24" or as close as you can get to it. Make sure you come to full hip extension either on top of the box or at a height taller than the box as you jump off of it. To improve your time and increase efficiency try to immediately sping back up onto box when landing on the ground. If you need to rest during your jumps do so on top of the box. Use the elastic properties of our connective tissues and our stretch reflexes to your advantage and pop right off the ground back onto the box.
Time frame: 4-6 minutes, if not done at 6 minutes stop. IT IS VERY LIKELY that this will need to be scaled down in weight to finish in time. Give it everything youve got.
Comments: post your practice weights and your training time, make note if it was RX'd or scaled
Post: stretch as always; partner assisted contract relax. You should be trying to eat within 1 hour of finishing your workouts to get everything possible out of the stimulus you just provided your body.
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Sela- practice: 235, 285, 300 Train: RX'd had 4 box jumps, 1 power clean, then 10 box jumps left at 6min; as expected this was brutal and probably too heavy of an RX. will get it next time though
ReplyDeletePfeifer: P 210, 245, 275 T 4 rounds complete at time
ReplyDeletePractice: 225, 250, 285; Train: RX'd (should have dropped to 115 lbs power clean to make time....next time) Got to 5 power cleans/6 box jumps at 6:20.
ReplyDeleteGoodgame- P 185,225,250 Train: Started at 135 quickly realized wouldn't come close so scaled down to 115 at the start of 2 round spent 45 seconds trying to find another 35lb plate, got to 6 power cleans/5 box jumps.
ReplyDeleteUrias: P, 185, 225, 250. T #115: goto and completed 4 PC, 6 Box Jumps. @6:00.
ReplyDelete