Monday 01-22-24 Workout Of The Day
A.
E90 – 5
3 second pull from the ground to just above the knee then finish with 1 squat clean
B.
E3M – 5
5-3-1-1-1 Squat clean
5 @ 75%, 3 @ 85%, 3×1 @ 95% +/-
C.
In 5 minutes…
40/50 Kcal Ski
In remaining time max burpee pull-ups or burpees to a target minimum 6″ higher than your reach
Today we have a little bit of a test day for our clean cycle. Part A. is a bit of a primer and technique before getting to part B. Build weight as you perform a slow pull off the ground. The main goal with the slow pole off the ground is having your shoulders, hips and knees are moving at the same time as the plates break from the ground. Once the bar gets just above the knees, that’s your chance to jump the bar up to your shoulders. When the bar reaches just above the knees, that’s where your hips will open up.and we’ll want to extend and create as much vertical momentum as possible for the bar.
Part B. is more about getting heavy and hitting some successful lifts. Use the percentages above based on your most recent heaviest clean OR go by feel for the day. You’ll have a chance to hit three heavy singles to finish off.
Part C. is short and sweet. Hit your cals as quick as you can and with the remaining time, perform as many burpee pull ups or burpees to a target.
