23.08.15

HEAVY DAY

INTENDED STIMULUS

Perform the sets of 5 and 3 squat cleans unbroken (touch and go).

Build to a heavy set of 5, 3, and 1.

Complete 2-3 sets within each 7:00 window.

Rest 1:00-3:00 between attempts.

RX

For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max squat clean

From 7:00-14:00:
Find a 3-rep-max squat clean

From 14:00-21:00:
Find a 1-rep-max squat clean

SKILL WORK

Rest, stretch, recover.

STRETCHING

1:00 pigeon stretch/side
1:30 couch stretch/side

WHITE BOARD BRIEF

Target load | Heavy relative to each athlete’s capacity.

Today is a heavy day with an emphasis on stamina and strategic jumps. This is a workout you should approach with a plan.

After warming up and deciding on a starting weight, plan your jumps. For example, if you plan on doing your first set of 5 reps at 135 lb, your next jumps might be to 155 lb, and then 175 lb. Your jumps should not exceed 20-30 lbs.

Today’s goal is to find a heavy set of 5, 3, and 1 unbroken squat cleans. Each is within a 7:00 window. This is plenty of time. Plan to complete 2-3 attempts in each 7:00 window.

After warming up, partner up and share a bar for the workout.

Stick around and stretch before leaving the gym.