Call Us: (440) 427-4656

12.12.17 Monday

16
Dec

12.12.17 Monday

[youtube http://www.youtube.com/watch?v=mMU4_evJHKA]
Coach notes:

Hope you have seen an increase in weights over the last 7 weeks. We are changing up things and moving into the second phase of the 18wk program. Continue to push yourself in preparation for the open. Address glaring weaknesses, mobility issues and seek help on skill movement deficiencies. REMEMBER rest  is as important as strength days…and beards help your lifts (ask wayne).

Lifting points:

Get comfortable using Hookgrip on pulling lifts. Coaches are prepared to give burpees if you are caught not using it. The hookgrip is stronger and more effective than a traditional “death grip”, plus it will save your forearms. The clean segmented deadlift will help you develop pulling cues but keep your form and remember it is a clean segment deadlift x4 not a clean segment deadlift x1 + segment deadlift x3.

 

RX

Hang clean – heavy 3, 95% x 3, 90% x 3

Clean Segment Deadlift (1” off floor, knee / 2 sec pause) – heavy 4, 95% x 4, 90% x 4

RX+

Block Clean (mid-thigh) – heavy 3, 95% x 3, 90% x 3

Floating Clean Pull (on a 25#) – heavy 5, 95% x 5, 90% x 5

Clean Segment Deadlift (1” off floor, knee / 2 sec pause) – heavy 4, 95% x 4, 90% x 4

 

WOD:

OPEN WORKOUT 12 . 3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 24″ /20″
12 Push press 115/75
9 toes to bar

HSPU/NPush: Day 35

3 Responses