If you have been training hard and consistently and are feeling a bit sore, today could be a good day to come in get some light aerobic work and stretching in. If you feel good, hit it as Rx'd. Tomorrow we will build to tough singles in snatch and close grip bench press with some aerobic work and Monday we will test 1RM back squat.
A. back squat @20X1 + chains or bands 50-60% of 1rm; 2-3×10; rest 45sec
Only use chains if your back squat is 275 or above.
B. Bulgarian split squat @30X0; 10-12/leg; rest 90sec btw legs x 3. Mind the tempo! This will mean a bit lighter loads.
+
3 or 4 sets 85% effort
10 burpees
15 box jump step down 24/18″
10 Hang Power Cleans --moderate. Should only have to break once max per set.
50 DU
rest 2mins
scale reps to 80% of volume if sets are taking longer than 3:30. Or scale Double unders to finish in 4:00. 4 minute time cap per set. Get to DU's. The practice will be beneficial.
scaled version for Fitness group.
A. wall squat and goblet squat warm-up.
B. do as Rx'd.
+
3 sets @ 85%
12 walking lunges
10 step-ups
8 Goblet squats at a moderate to heavy weight.
50s of single unders
rest 3 mins.
4 sets (cleans @ 95,105,105,115)
ReplyDeleteSquats at 135+chains
Split squats with 20# db's
A. 160 + 80# chains, 10 x 3
ReplyDeleteB. 25#/hand x 3 x 10
C. 4 sets, 135# hang cleans. ~1:25 first two with broken DUs, ~1:15 last two with unbroken DUs
A. 3 sets at 225 this is a little above 65% because I lacked chains.
ReplyDeleteB1. Subbed in bench press here
B2. 4 sets. Cleans at 135. Did all in between 3:15 and 3:30. Math wasn't exact though
A. 140 with chains
ReplyDeleteB. 35# dumb bells for all 3 sets
C. 2:35, 2:42,2:57,2:55