14
Nov
Monday November 15th
21.11.15
INTENDED STIMULUS
1.) 8-10 rounds
2.) Move in large sets throughout both movements.
3.) Don’t sacrifice clean mechanics just because the loading is light.
RX
AMRAP 20:
20 Medicine Ball Cleans (20/14 lb)
60 Double Unders
LEVEL 2
AMRAP 20:
20 Medicine Ball Cleans (20/14 lb)
1:30 Double Unders
BEGINNER
AMRAP 20:
20 Medicine Ball Cleans (14/10 lb)
60 Single Unders
SKILL WORK
For load:
Build to a heavy 3-rep front squat
STRETCHING
2 Sets:
30 seconds of standing quad stretch / leg
30 seconds of pigeon stretch / leg
WHITE BOARD BRIEF
Target Rounds | 6-10
- As we move through November’s monthly focus of weightlifting, we need to keep in mind weightlifting doesn’t only include heavy weights. Today gives us a chance to improve our weightlifting technique. You will likely have more than 100 opportunities to improve your clean technique. If you improve your movement, you will get stronger because you will learn to move better with heavier loads.
- You can also improve your strength stamina and endurance in this workout by trying to perform large sets on the medicine-ball cleans. We’d rather see you take longer rests between the movements and sets while performing larger sets.
- You will get more out of this workout by pushing for fewer rounds. Try not to cut corners on range of motion in order to accumulate more reps. It will be tempting to avoid hip extension and drop the ball before standing out of the squat. Fight these urges, and instead choose to move a little slower in order to move better!
- Before the workout, we will work on some front-squat strength.
