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tues mar 19 - open prep

Warm-Up

Focus: Cossack Squats, Lat/tricep mobility, Front rack and wrist stretches, side body openers


Primer:

3 rds: Continuous Mvmt (empty barbell) 10 BB Good Morning 5 Muscle Clean 5 Tall Clean 5 Front Squat


Strength:

1. 1 Clean + 1 Hang Clean + 2 Front Squats - Every 2 minutes x 7 sets. Start @ 60%+ of 1RM Clean and climb on feel. 2. Bent Over Rows - 4 x 8 reps, no momentum! Make these reps completely strict, don't sacrifice for heavier weight.


Sweatfest:

1. 10 - 1 Reps Cal Ski Erg 1 Bear Complex at the end of each round @ 155/105 (Bear Complex = Power Clean + Front Squat + Push Jerk + Back Squat + BTN Push Jerk = 1 Rep)

2. "Flight Simulator" (5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-25-10-5 Double Unders. Reps have to be performed unbroken and must stop deliberately after each round. If you trip, you must redo the round. Make sure you are ready for that next round!


Endurance:

** Optional:

4x500m row intervals Rest Ratio is 1:1 Maintain consistency with a 2-3 second difference

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1 Comment


Coach Quel
Coach Quel
Mar 19, 2019

Worked up to 135 on the strength. Did it strictly for form. Trying to fix shit. Did 105 for rows. These are good for my bum shoulder. I need to strength that shit. Sweatfest took me 9:50. I did 2 Power cleans+ 2 front squats + back squats. Quel isn’t allowed overhead. Doing the flight later. The row blew. Period.

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