Tuesday 151110

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Power Clean-Heavy Single

EMOM for 10:00
Odd: 5 Front Squats (heavy)
Even: 15 Toes to Bar

Competition:
A.
Every 2 minutes, for 18 minutes (9 sets):
*Sets 1-3 – Power Clean x 3 reps
*Sets 4-6 – Power Clean x 2 reps
*Sets 7-9 – Power Clean x 1 rep

Build to today’s heavy single, and then…

Every 2 minutes, for 6 minutes (3 sets):Halting Clean Deadlift + 2 Clean Pulls

B.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

C.
Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Back Squat x 4 reps @ 2-4% heavier than last week
(this should be somewhere between 74-82%)
Station 2 – 30 seconds of Toes to Bar

Note load used for back squats, and number of toes to bars achieved in each set.

D.
Two sets of:
32/24 kg Kettlebell Towel Carry x Max Distance
(wrap a small hand or kitchen towel through the handle of each kettlebell, then squeeze the two ends in the palm of your hand and walk with the kettlebells as far as possible)
Rest as needed
GHD Sit-Ups x 20-25 reps
Rest as needed

Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or following today’s primary session.)

Six sets of:
Run 600 Meters @ 90% of your 1-Mile PR pace
Walk 200 Meters