Tuesday 8/26/19

SIZZ 3
6:00am, 6:00pm
Warm Up:
5:00 cardio of choice
20 slow half kneeling isometric hip flexor contractions (10r/10L)
10 down dog to pigeon with :05 hold
10 rollbacks to wide leg and reach up
Skill:
1. First pull, pause and return
2. First, second, full shrug and return
3. muscle clean
4. hang power clean
first set as a group, 3 reps of each move with PVC. Then:
2 rounds of 5 reps each; weighted.
Athlete chooses weight for both sets.
Strength
5 reps of 5 second descent clean pulls, 0:00-8:00 clock Go Heavy! 0-8:00
Then warm up for 1RM of power cleans, 8:00-12:00
Develop 1RM of power clean, 12:00-23:00
Go down to 60% of 1RM 23:00-25:00.
@ 25:00, EMOTM: 1 power clean, 1 hang power clean, 1 static hold at hang to squat clean w/ :02 pause in the squat position for 5 rounds. 30:00 clock.

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