THURSDAY 21 OCT 2021
Hang Power Clean
7-7-7-5-5-5-3-3-3
Score = Sum Total of Heaviest Barbell for 7 + 5 + 3
20min time cap
“BELLY ACHE”
30-20-10:
Hang Power Cleans (65/45)
AbMat Sit-ups
Step Back Lunges (65/45)
AbMat Sit-ups
18min time cap
[SWEAT] as written above
[TRAIN/COMP] (95/65)
STIMULUS: A Heavy lift into a Threshold workout.
STRATEGY: “BELLY ACHE” athletes should try and hold on for big sets on the barbell movements and pace the AbMat Sit-ups.
SCALING: Athletes should choose a barbell weight that they can hold on for sets of 10 during the workout.
SCORING: Part 1 score will be the Sum Total Load of athletes heaviest barbell for 7, 5, and 3 reps (three weights). Part 2 score is the Time it takes athletes to complete the workout. 12-18 Minutes
MODIFICATIONS
HANG POWER CLEANS -Reduce weight -Reduce reps
-Dumbbell Hang Power Cleans
-Jump Squats
ABMAT SIT-UPS
-Hollow/Plank Hold (1:30, 1:00, 0:30)
-Glute Bridges
STEP BACK LUNGES -Reduce weight -Reduce reps
-Dumbbell Step Back Lunges
-Box Step Ups
AFTER PARTY
3 Rounds for Quality
0:30 Superman Hold
5-10 Controlled Barbell Ab Roll-outs
15 Empty/Lightweight Barbell Bent Over Rows