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