Week 4/4
Next week is a deload week with a new cycle starting on Monday, 2.24.
A.
Athlete’s Choice!
“Big Clean Complex”
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
OR
“Big Snatch Complex”
High Hang Snatch + Hang Snatch + Snatch + Snatch Grip Push Press
High Hang Snatch + Hang Snatch + Snatch + Snatch Grip Push Jerk
High Hang Snatch + Hang Snatch + Snatch + Snatch Balance
– One round consists of all 12 reps, unbroken
– Do not drop bar during the 12 rep complex
– Rest as needed between rounds
– Increase weight each round, building for 15 minutes
– Power or Full Squat!
*Recording heavy set from the day!
B.
3 Rounds: 3 Minute Amraps, 3 Minute Rests!
Amrap 1:
60 X Double Under Buy-In
then amrap of the following;
15 X Deadlifts
15 X Bar Over Burpees
3 Minute rest
Amrap 2:
60 X Double Under Buy-In
– Optimize with 1 minute of attempts or 60 Lateral bar hops!
then amrap of the following;
10 X Deadlifts
10 X Bar Over Burpees
3 Minute rest
Amrap 3:
60 X Double Under Buy-In
then amrap of the following;
5 X Deadlifts
5 X Bar Over Burpees
*Barbell weight should be no more than 45% of your Deadlift 1rm. Option to use heavy Clean set from Part A.
———————————————————————————————————
- Next Foundations Session: Starting Sunday, Feb. 16th! Email [email protected] to register your spot! (6 spots left)
- FREE Community Workout, “Lift & Learn“, Sat. March. 7th. 11am-Noon. Register Here!
- Book a “No Sweat” Intro session Here to set up an in person meeting with one of our coaches and tour of the facility!