Monday 080419

Power Clean

5-5-5, 2x5

Athletes build over the first three sets to a challenging but technical weight, leaving 1-2 reps in the tank. Repeat that weight for the last two sets. Athletes should stay connected to the bar and reset quickly between reps (but no touch-and-go!)


3 Rounds for Total Time:

10 Power Cleans

10 Front Squats

10 Push Press

1:00 Rest

Athletes should use the same load which they used for the 2:00 max thrusters test.


Extra Work: Pull-Up Development

Level 1 – choose one:

(1a) 5 Sets of Chin-Over Bar Hold (Target: 0:30-0:45/Set)

(1b) 5x5 Pullup Negative (Target: 0:06-0:10/rep)

Level 2 – choose one:

(2a) 5 Sets of Piked Assisted Pullups (Target: 5 controlled, technical reps per set)

(2b) 5 Sets of Strict Pullups (Target: 5 controlled, technical reps per set)

Level 3 – choose one:

(3a) 5 Sets of Strict Weighted Pullups (Target: 5 controlled, technical reps per set)

(3b) Weighted Pullup 5-5-5-5-5