15 cal Row
15 Russian Kettlebell Swings
3 Rounds with an empty bar:
12 Good Mornings
9 Tap Swings
3 sets x 5 reps Deadlift
Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. (Compare to 7/9. This is Week 4 of 8)
8 sets x 3 reps from fail
Tempo: 2:1:1 (2 sec up,1 sec hold, 1 sec down)
– Rest 90 sec between sets
*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.
Deadlift: feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.
Strict Pull-Up: grab the bar with a pronated grip (Your palms should be facing away from your face.) Start at full extension from the bar, then pull your chin over the bar. If this is challenging, jump up to your chin above the bar then lower yourself slowly for 3 reps.
Max Power Cleans in the remaining amount of time
If an athlete has trouble rowing scale to max meter in 8 Minutes, with the last 2 minutes of the time frame dedicated to the max repetitions of power cleans.
Power Cleans: weight for the power cleans should be moderate. Athletes should be able to perform quick singles.
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