Today marks the start of of our Olympic Lifting (Cleans) cycle. This cycle will focus on getting strong and confident in the receiving positions of clean. We will be doing alot of pausing in the bottom of the clean to work stability and the need for proper timing. We will also be working on patience and the importance of hitting each position of the clean. We will be doing some sort of clean or a piece of the clean twice a week. We will have a condition piece once a week, a strength piece that doesn't involve the clean once a week, and an alternating, endurance wod, gymnastic skill, and/or extra strength piece once a week. This week will have a few test pieces that we will return to at the end of this cycle, so give it your best.
Strength: (Strict Press)
E1:30 for 9 minutes:
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 80%
Set 3: 3 reps @ 85%
Set 4: 2 reps @ 90%
Set 5: 2 reps @ 90+%
Set 6: Max reps @ 50%
WOD - "The Long Haul"
3 rounds for time of:
800 meters run
50 Abmat Sit-ups
25 Push-Ups
(20 minute cap)
FW: Reduce runs to 400m
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LeanFit Strength:
E1:30 for 9 minutes Alt:
1 minute OH Plate Hold
1 minute Wall Sit
LeanFit WOD:
5 rounds for time of:
200m run
25 abmat situps
50 mountain climbers (20 minute cap)
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**This cycle we will regularly post some form of accessory work. This is optional, but encouraged.
Strength Accessory (Optional):
3 sets:
DB Z Press x 10
Barbell Curl x 10
Push ups x 10
Ring Rows x 10
**Focus should be on quality reps, don't go too heavy for the sake of looking strong. Do not try to do this for speed, nobody cares about your time!
