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#3501 – Wednesday 10/30

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Wednesday 10/30/19

ATHLETE GOAL – For the Cleans, scaling the weight is crucial for today’s workout. We want athletes to focus on “Squat” Cleans they should pick a weight that does not compromise their form and that is doable for at least sets of 3+. For the Strict Pull-ups, athletes should be able to go close to unbroken in the first half then maybe 1-2 in the second half of 9/12. Overall, everyone should be able to finish the workout in 15:00 with your more capable athletes
finishing sub 13:00.

STIMULUS – A moderate duration couplet of Weightlifting and Gymnastics. For the Squat Cleans, scaling the weight is crucial for today’s workout. We want athletes to focus on the Squat Clean for today, they should pick a weight that is doable for at least sets of 3+.

Before the workout, we are going to take our athletes through a full Squat Clean progression to get them to full movement.  For the Strict Pull-ups, athletes should be able to go close to unbroken in first half then maybe 1-2 sets on the second half of 9/12.

15:00 minute overall cap. Look for the fittest to be around 10-12 minutes with the goal of all athletes finishing in the 13-15 min range.


TEACHING
Squat Clean

– 5 Deadlifts
(Focus on keeping the chest up and the torso more vertical that in a normal Deadlift)

– “Trap Door” Drill
(Focus on quickly moving the feet from the Power stance to Landing position, squat stance)

– 5 Hang Power  Cleans

– 5 Front Squat

– 5 Hang Squat Cleans

– 5 Squat Cleans
(Focus on the fast pull under the bar, full ROM and keeping the barbell close to the body on the way up and down)


Workout of the Day
12-9-6-3-6-9-12

Squat Clean 95/65#
Strict Pull-up


PARTNER FINISHER IN TEAMS OF 2

100 Cal Bike*
*P1 works while P2 rests.
Partners can alternate as needed.