Wednesday 01.23.19
Warm-Up
A) 1 Round:
400m Row
10m Bear Crawl
10m Crab Walk
400m Row
B) 3 rounds:
10 Dumbbell Power Cleans
5 Dumbbell Thrusters
5 Strict Pull-Ups
Strength
Deadlift
6 sets x 3 reps
Note: build over the first four sets. The fourth set should be tough but submaximal, leaving one good rep in the tank. The fifth/sixth set is 10% lighter than the fourth. This is the second week of 3s, track your progress.
Strength Tip
Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.
Workout
17.2 Open Workout
12 min AMRAP
2 Rounds of:
50ft Walking Lunge, 50#/35#
16 Toes-to-Bar
8 DB Power Cleans, 50#/35#
Then,
2 Rounds of:
50ft Walking Lunge, 50#/35#
16 Bar Muscle-Ups
8 Dumbbell Power Cleans, 50#/35#
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Workout Tip
Lunges: should be unbroken, scale load as needed.
Toes-to-Bar: scale to Knee raises if toes-ti-bar are challenging for you.
Power Cleans: should be in unbroken sets, scale load as needed.
Bar Muscle-Ups: scale to chest-to-bar pull-ups.
Tags: Row, Toes-to-Bar, Deadlift, Bar Muscle Up, Walking Lunge, Bear Crawl, Dumbbell Thruster, Strict Pull-Up, Crab Crawl, db-power-clean, dum
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