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Strength Cycle Day 8 – 4/10/14

IMG_1721

Warm-up:
Coach’s Choice.

Skill:
10-15 minutes of Rope Climbing Practice

Strength:
8x Clean Complex+2 jerks

Clean and Jerk complex: Two hang cleans from just below the knee, two front squats, one jerk. Perform 8 sets total; only increase the weight if the athlete completes both jerks

Bonus work: Perform sets of 8 pushups EMOM for 10 minutes

Metcon:

Complete 10 rounds:
One rounds consists of the following:
One Arm KB Power Clean Right (53/35)
One Arm KB Front Squat Right
One Arm KB Push Press Right
One Arm KB Front Squat Right
One Arm KB Push Press Right
then switch hands….
One Arm KB Power Clean Left
One Arm KB Front Squat Left
One Arm KB Push Press Left
One Arm KB Front Squat Left
One Arm KB Push Press Left
*Do not drop the weight.
*Do not set it down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
* If you have to scale the weight, just make sure it’s challenging .

 

April 10, 2014 | News | 0

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