Monday, September 26
Halting Clean Grip Deadlift (1 x 3)
*Pull the barbell/weight to the power position with a upright torso/perfect form.
- Work your way up to a heavy set of 3 in 8 mins Time Cap -Focus on strong positioning at High Hang/Power position with each rep. *The halting clean deadlift is a pull variation that stops short of full extension at the top to strengthen and reinforce the position of the lifter over the bar during the pull of the clean.
Clean Complex - 3 (1 EMOTM x 6 mins)
1 Power Clean + 2 Hang Power Cleans + 3 Front Squats
-Warm-up and start working @75-80% 1RM Clean for all 6 sets. -Advanced athletes; *Barbell cycle: SPEED and good FORM are the main focus. Touch and and go reps with no resetting pauses in between.
4 RFT 40 DU 4 Deadlifts(245/163) 8 Burpee OTB 12 C2B Pull-ups
Rx+ (305/203), Bar facing burpees, 6 Bar MU's Scale x2 Singles, Jumping C2B Pull-ups, Resistance band C2B Pull-ups *Scale the weight for the deadlifts accordingly