Saturday, 062417

Denis T with a PR Clean

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Warmup / Activation:

3 min bike, increasing intensity each :30, never above 75-80% effort 

3 min of lower body dynamic movement 

3 min bike constant @80%

3 rds of , 15 banded good mornings,10 banded side steps each way, quarter squat high jumps

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3 rds NFT

:12 second bike sprint

5 deadlifts (empty bar)

5 hang muscle cleans 

5 strict press 

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3 rds NFT

:07 second bike sprint

5 muscle snatch’s (empty empty bar)

5 behind neck snatch grip strict press 

5 ohs 

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Weightlifting:

a. Snatch; 10 x 1 @80-83%; 10 for 10 is goal ; Rest between <2 min 

b. Hang Clean (athlete choice to power or squat) + Push Jerk ; EMOM x 10 ; starting 65-70% of 1RM ; ascending accordingly per athlete, for the day

c. Snatch Deadlifts – 8 x 1; no hook / no strap; done every :90 at 105% or greater – focus = speed bottom to top 

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Conditioning

2 rds 

50 wall balls 

40 burpee box jump overs 24/20

30 ghd situps 

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1k row ; rest 3:30 x 3; 80% aerobic efforts, sustainable throughout. Note splits 

**rest /recover between row repeat and work 

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becomplete

1. 5 rds NFT – 50’ HEAVY sled push + 50’ rope sled pull 

2. Ring Support holds :15-:20 holds x 6 rds; rest accordingly. Those with proper positioning and great support, can add a little weight here. 

3. Seated Plate Overhead Tricep Extensions: 8-10 reps x 3-4 sets 

4. Crossover Symmetry Protocol / Banded Scap Work 

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