Warm Up: standard
Practice: Three attempts at 1 rep max dead lift (if your did this the other night you can work this again or choose a goat or fuzzy bunny t0 work)
Train:
10,9,8,7,6,5,4,3,2,1 Pyramid of
135#-95# Power Cleans and Hands up Push ups
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.
Hands up Push Ups ensure a level playing field by requiring to lift your hands off the ground at the bottom
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.
10,9,8,7,6,5,4,3,2,1 Pyramid of
135#-95# Power Cleans and Hands up Push ups
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.
Hands up Push Ups ensure a level playing field by requiring to lift your hands off the ground at the bottom
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.
Practice: DL 375# 3 days ago so I went ahead and did max muscle ups on bar - got 9 (need 2 more to get on board) Train: RX'd 5:54 completely smoked
ReplyDeletePractice: crucifix hold, 1:43 then 1:45 with 15lb dumbells. Train: DNF got through the round of 6's
ReplyDelete