Thursday, August 28
“Progress is man's ability to complicate simplicity.”
Thor Heyerdahl
Warm-up (NTE 10’)
3 Rounds, not for time, of:
1 minute of jogging, biking or rowing (increase pace each round)
20 seconds of banded marching
7 hip and back extensions
5 hang power cleans, starting above the knee (mid-thigh) (empty/light barbell)
5 power cleans, starting just below the knee (empty/light barbell)
5 power cleans, starting from mid-shin (empty/light barbell)
Strength/Skill
For quality:
200 Double Unders
OR:
5 min Double Under / Jump Rope practice
Deficit Deadlift 12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
8-12 reps, you choose the height of the deficit.
Movement Demos
WOD
For quality:
20 Box Jumps, pick height
Athlete Instructions
10-20 reps
Movement Demos
Power Clean 1-3-5-7-9-11
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Recommended loading:
3 reps @ 80% 1RM
5 reps @ 75% 1RM
7 reps @ 70% 1RM
9 reps @ 65% 1RM
11 reps @ 60% 1RM
Goals
Super Fitness Robot time / rounds:
Hitting a heavy single at 90% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
Hitting a heavy single at 80% 1RM or higher
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side