Wednesday, May 9th

May 8, 2018

A.

STRENGTH:

8 Minute EMOM

Hang Squat Clean + Push Jerk
Build to Heavy Single for the Day

Start at 60% 1RM

 

B.

METCON:

8 Minute AMRAP:
3 Hang Squat Clean (95/65)
3 Box Jump Overs
6 Hang Squat Clean (95/65)
6 Box Jump Overs
9 Hang Squat Clean (95/65)
9 Box Jump Overs

*Increase by (3) reps each round

 

On this “Weightlifting Wednesday”, athletes will begin by building to a heavy single hang squat clean + push jerk. This is relatively heavy for the day, not necessarily a 1RM. The focus here is movement over loading. Within the workout, athletes should choose a weight on the barbell that they are confident they could complete 10+ repetitions unbroken when fresh. If torn between two weights, the lighter is better.

 

In this ascending ladder workout, managing repetitions early will be important. Anytime we have a rep scheme like this, we want to treat the first three rounds as a buy-in. The workout doesn’t truly start until the round of 12’s.

 

 

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