Saturday February 11th
23.02.11
INTENDED STIMULUS
Heavy day that starts with getting the heart rate high.
Increase loading across as many sets as possible.
Start with a light load (30-50%).
Perform lifts as a power clean or a squat clean.
ALL LEVELS
For load:
EMOM 25:
Min. 1-5 | 3 unbroken cleans
Min. 6-10 | 2 unbroken cleans
Min. 11-25 | 1 clean
SKILL WORK
Rest, stretch, recover
STRETCHING
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
WHITE BOARD BRIEF
Target load | Heavy relative to each athlete’s capacity.
Today’s really cool heavy day variation will keep the heart rate higher than expected.
Increase loading across as many sets as possible. It is also ok if you need to reduce the loading or perform the same load for multiple sets.
Perform the cleans as power cleans or squat cleans. If you are not as proficient with the squat clean, we recommend them today. This workout will give you a good amount of practice and opportunities to refine these skills.
Prior to starting the workout, pick out one or two things that you want to work on. This will help you mentally prepare and dial in your focus.
Choose a very light load for your first working set. Unlike other heavy days, the first few sets can either be very light to work on technique or a more-moderate load.
