Thursday, January 11, 2018

Jan 11th, 2018

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Thursday, January 11, 2018

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Athletic Development: Clean Day

Part 1:

Squat Clean, build to 1 Rep Max

Approach based off Squat Clean 1 Rep Max

0:00- 3 Power Cleans, 3 Squat Cleans, 30%
2:30- 2 Power Cleans, 2 Squat Cleans, 40%
5:00-1 Power Clean, 1 Squat Clean, 50%
7:30-1 Power Clean, 1 Squat Clean, 60%
10:00-1 Power Clean, 1 Squat Clean, 70%
12:30-1 Power Clean, 1 Squat Clean, 80%
15:00-1 Squat Clean, 90%
17:30- 1 Squat Clean, just under PR or whatever feels doable if not feeling peak
20:00- 1 Squat Clean, PR attempt or as much as able
22:30- 1 Squat Clean, redemption if missed, more if successful, bigger PR if feeling good

Part 2:

Squat Clean,

1 Rep every Every Minute on the Minute for 15 minutes

Roughly 90% of 1 Rep Max

If new 1 RM, feel free to go slightly less than 90%, and if you did not perform your best on Part 1, feel free to go slightly higher than 90%. The goal is SUCCESS, but extremely difficult, for all 15 reps.

Part 3:

As Many Rounds and Reps as Possible in 15 minutes

-15 Hang Power Cleans
-15 Box Jumps
-15 Handstand Push-Ups
-15 2ct Russian Twists

Option 1:
Barbell: 95/65
Box: 24/20
Handstand Push-Ups: Neutral
Medball: 20/14

Option 2:
Barbell: 75/55
Box: 24/20
Handstand Push-Ups: Abmat on 25
Medball: 20/14

Option 3:
Barbell: 75/55
Box: Step Ups at any height
Push-Ups: Difficult
Medball: Modify to light medball or weightless Russian Twists if needed

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