WOD: Tuesday 210727
Olympic Weightlifting complexes just for you today Kayla.
WHITEBOARD BRIEF
- Strength: For our strength work today we'll be performing Olympic Weightlifting complexes. 1 Power Clean + 3 Front Squats (1+3) and rest 15s, then perform another 1 Power Clean + 2 Front Squats (1+2) reps etc. Keep your chest as upright as possible, elbows up and out, and screw your feet into the floor on the way up. Focus on your breathing, on your bracing breath try to expand your abdomen to create as large of a base as possible (unless you have pelvic floor issues, then hold your breath halfway or at the end of the exhale).
- Metcon: New BP Benchmark "Redline", go HARD on this one, leave it all on the floor. On the Power Cleans, focus on flashing your elbows all the way through, actually receiving the weight of the bar on the shoulders, and continue pulling all the way until the bar contacts the shoulder.
POWER CLEAN + FRONT SQUAT CLUSTER SETS
3 Sets:
1 Power Clean +3 Front Squats (15s)
1 Power Clean + 2 Front Squats (15s)
1 Power Clean + 1 Front Squat (15s). Rest 3:00
- Perform Power Clean and Front Squat complex 1 + 3 and rest 15s, 1 + 2 reps and rest 15s and so on with roughly 60-70% of 1RM Clean if known.
- Take 3-4 sets to build in weight.
- L1: 5 x 6. Perform 2 warm-up sets
"REDLINE"
3 RFT:
10 Power Cleans (155/105)
20 Lateral Burpees Over The Bar
- Goal: Max effort today on this one. Power cleans should be heavy and done as fast singles or 2-3 reps touch n go.
L3: (135/95)
L2: (115/75)
L1: (30/20 DBs) (Up downs)
TIME CAP = 9:00
SINGLE LEG GLUTE HIP THRUST - FOOT ELEVATED ON A BENCH
3 x 8-10 each. Rest 60s.