Tuesday: June 22, 2021
Technique/Baseline Max: 12 Min
· EMOMx5: 1-2 squat cleans building (start at 50% ish)
· Min 5-12: Find 1RM Squat Clean
LeanFit:
· EMOMx5: 14/10 Cal Row
· Min 5-12: Max Meters
Notes: Coaches, spend a solid 5-10 min doing a specific squat clean warmup/mobility work and explain all parts of the movement. Give constructive feedback to all athletes throughout timed lifting portion.
LeanFit: Focus on long smooth pulls on first 5 min of rowing and utilizing hip drive/movement throughout (reach on the front side and extend as much as practical at the end of pull). Tempo is key in aerobic rowing pieces. Your return to the beginning of pull/front side should take 2x the time of your pull.
--------------------------------------------------------------------------------------------------------------------------------
“Pura Fuego”
5 Min AMRAP x 2
3 Rounds of:
· 7 Low Hang Power Clean (135/95)
· 10 Lateral Burpees over the Bar
· Max rep Front rack Lunges
---Rest 2 Min---
Repeat above
Score = total front rack lunges (each leg = 1 rep)
RX: Must get at least 1 lunge each AMRAP. NO HIGH HANG BAR CYCLING. Each rep must start from 1-2” above knee today. This will force athletes to focus on opening hips/improve technique for the early pullers.
FW: RWAN, goal should be to do each set unbroken. If unable to get to lunges and keep lifting in two sets, reduce burpees to 7 reps each round
LF: Sub double DB hang power cleans and Db front rack lunges.
Notes:This time domain is in the sweet spot of sprint vs pace. Highly recommend finding a weight/pace you can move consistently through these movements with less than 10 sec per transition. Try and hold on to front rack lunges until 5 min mark. Key to doing that will be getting comfortable in the front rack and keep core/torso in an engaged vertical position and manage breathing.
