Tuesday 8/26/19

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
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.
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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