Tuesday, February 13, 2018

Feb 13th, 2018

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Tuesday, February 13, 2018

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Athletic Development

20 minute running clock:

Part 1: 0:00-12:00

As Many Rounds and Reps As Possible in 12 Minutes:

-12 Kettlebell Swings 70/53 (modify to a heavy KB)
-12 Toes to Bar (modify to challenging hanging abs)
-12 Power Snatches 95/65 (modify to light weight barbell or Power Clean)
-12 Burpee Bar Hops

Part 2: 12:00-20:00

8 mintues to establish 1 Rep Max Squat Clean

During your warm-up, build to about 80% of your 1 Rep Max. After Part 1 ends, take 60-90 seconds off to recover. Open up with 80% of your 1RM. This will be heavy and surprise you, but you should be able to get it. From there, think about doing 2 more lifts to get where you want to go, taking 60-90 seconds of rest between attempts. For example, a good approach would be 80% around 13:30, then 90% around 15:00, then 100% around 17:30. This will give you time for a 4th lift around 19:30. The 4th lift could be a Hail Mary, in the event you hit all 3 lifts to 100% and are capable of a PR. The 4th lift could also be redemption or a de-load incase you mised and realize you either know what you did wrong and can make it happen ,or realize you don’t have it in the tank today and need to pull back.

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