Max Effort Lower
Mobility: 5min
Lifestyle Challenge – Day 26
Dynamic Warm Up: 5min
Get creative this week. Do some research on ways to warm up the Athletes while keeping them talking.
Strength: 15min
Clean From Blocks (1RM, bar below knee)
Use blocks or foam pads to raise the height of the bar
How?
The clean from blocks is performed the same as a clean from the hang position, except the bar starts from a defined position resting on blocks/foam pads. Since the starting position of the clean from blocks is pat way through the first pull the athletes will need to position their weight further back towards their heels. Insure that Athletes create tension throughout their body and barbell and do not jerk the bar off the ground in an attempt to create a stretch reflex.
Why?
Since the bar partially lifted, on blocks, the Athlete is forced to execrate the bar more quickly due to the limited distance and because the bar started from a dead stop (no stretch reflex). The limited distance also decreases the load on the lifter and is a good way to add volume without causing long recovery times.
WOD: 17:30min
“Pop Rocks”
10 x 75sec. Rounds
5 Box Jumps (30,24)
10 OH Lunges (95,65)
AMRAP Ring Dips
30sec. Rest
**Rx+ use fat bar (25)
**Score total ring dips
5 Box Jumps (30,24)
10 OH Lunges (95,65)
AMRAP Ring Dips
30sec. Rest
**Rx+ use fat bar (25)
**Score total ring dips
NOTES:
If not Rx weight, Athletes should be able to complete 10 OH Lunges unbroken each round. If busy, extend rest period to 75sec. and stagger starts.
1min Max Tire Flips
1min Max Sit Ups
1min Max Slam Balls