banner

TUESDAY 20201027

Warm-up

200M Easy Jog

10 PVC Dislocates
10 PVC Good Mornings
10 Matrix Turns
10 Front Squat w/PVC
10 Cat Cow Stretches
10 Bird Dogs
10 Squat Jumps
10 Reverse Lunges/side

— Coach-led barbell warm-up for Power Clean —


Strength and Skill

Every 3:00 for 15:00 (5 sets):
Power Clean 1.1.1 (Rest :20 and reset between each single)
Aim for 75-80+%, building to a tough but technical set of 3 singles for today


Power Clean (1.1.1 Rest :20 x 5)

Power Clean 1.1.1 (resting :20 between singles)

Scoring: Load


FITNESS 20201027

For Time with a 16:00 Cap:
30 Kettlebell Swings (Heavy)
400M Run
20 Kettlebell Swings
400M Run
10 Kettlebell Swings
400M Run

Scoring: Time


PERFORMANCE 20201027

For Time with a 16:00 Cap:
21 Deadlift (225/155#)
400M Run
15 Deadlifts
400M Run
9 Deadlifts
400M Run

Scoring: Time


At Home Workout

For Time with a 16:00 Cap:
30 Kettlebell Swings (Heavy)
400M Run
20 Kettlebell Swings
400M Run
10 Kettlebell Swings
400M Run

Scoring: Time


Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin