Wednesday August 10th
22.08.10
INTENDED STIMULUS
7-15 cleans each round.
Hang on to the bar for 3+ reps at a time.
Finish the runs in less than 1:00.
Perform the runs at a moderate pace that isn’t a sprint, but still leaves plenty of time for the cleans.
RX
5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (135/95 lb)
– No rest between rounds.
LEVEL 2
5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (105/75 lb)
– No rest between rounds.
LEVEL 1
5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (75/45 lb)
– No rest between rounds.
SKILL WORK
Pre-workout:
EMOM 8:
2 hang squat cleans
STRETCHING
1:00 upper back lacrosse ball/side
1:00 lacrosse ball on calf/side
WHITE BOARD BRIEF
Target | 7-15 reps/round
In a week that alternates between more complex weightlifting and simpler workouts, today is our second “complex” workout with hang squat cleans for reps.
The challenge is for athletes to run as fast as they can without burning out to maximize how many reps they can get on the hang squat cleans.
There is no rest between rounds, so athletes will feel like they’re constantly moving or even “trapped”. Additionally, reps from the hang are intended to force athletes to perform multiple reps at a time to build grip strength and stamina.
The runs need to be finished in under 1:00 to leave enough time for 7 or more cleans each round. However, if athletes are getting 15 reps or more the load is too light and should be increased.
The heart rate will be high from start to finish and while there’s no way to game this workout, the best strategy is to have set time-markers (1:00 mark, 1:20 mark, & 1:40 mark for example) to start a new set to stay consistent.
Prior to the workout, we’ll build to a heavy 2-rep hang squat clean during an 8-minute EMOM. This should be a heavy 2-rep that is technically sound, not a 2-rep max.
