top of page
Search

HEAVY DAY! Tuesday August 15, 2023

Warmup


Squat clean primers:

EMOM 5 @ 40% of max squat clean

2 sets of complex each minute

Complex- 1 sec pause below knee, 1 sec pause at power position, 1 sec pause in bottom of squat

EMOM 3 @ 50% of max squat clean

1 set of same complex every minute


Workout:

For load, on a running clock:

From 0:00-7:00:

Find a 5-rep-max squat clean

From 7:00-14:00:

Find a 3-rep-max squat clean

From 14:00-21:00:

Find a 1-rep-max squat clean


Ok, let's lift some heavy weights!

Both the 5 rep and 3 rep maxes are touch and go. Ideally we're increasing our attempts in each window so start with a weight that's manageable and go from there.

Look to complete 2-3 sets in each window with a 1-3 min rest between and go for larger jumps in weight over the first two with your 5 and 3.

Your singles should be increasing by 2-3% as you approach your true max.

We will record all three weights for the day.


142 views0 comments

Recent Posts

See All

WARMUP WHITE BOARD STRENGTH STRENGTH I EMOM 12: 3 back squats – Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets). WOD RX AMRAP 7: 3-6-9-12… etc. Thrusters (65

STRENGTH BUILD TO A HEAVY 2 hang power cleans + 1 SPLIT JERK – Rest 2:00 between sets. – Increase loading across as many sets as possible.– Unbroken reps.– Begin the first set around 60-70% of your 1-

Stretch day ! 10-8-6-4-2/ per arm Single arm Db Bench press Single arm db seated press WOD 20min 1:00 min on :30 off Row Ski Bike erg Ass Ground to oh Double unders

bottom of page