ATTAINED ENLIGHTENMENT
Obj Strength
Warm Up 4 Rounds
BBC @ 65-75-85-85/45-55-65-65
Pigeon Stretch
Training
1) 8 Rounds
3x Squat Clean (up in weight until 3x is hard but doable)
Peanut
2) 6 Rounds
5x Barbell Lunges (each side) up in weight until 5x is hard but doable
2x Jump Lunges
5x Y+L
3) 6 Rounds
8x KB Floor Press (each side) up in weight until 8x is hard but doable
8x Ring Rows
4x 1 Leg Deadlift @ 16kg (each side)
Comments
Last day of a 3 week strength cycle today. We are finishing up with one of my favorite lifts in the Squat Clean. I start my athletes off fairly light and move them up fast so they are at their working weight by round 4, and stay at that weight for the rest of their rounds. If I see an athlete have a miss or if form starts to fail, I immediately pull 20# and have them finish that round there. Usually muscle fatigue will set in and most athletes will have to drop weight on the last few rounds. This is perfectly alright, protect your athlete and pull the weight and have them finish strong and confident.
Part (2) we would usually do Walking Lunges, but we don't have flooring in our current facility so we had them just do these standing and alternating legs each rep. I don't think you can get quite as heavy this way, but it is still a smoker. We are complexing this with unweighted Jumping Lunges, we aren't concerned with how fast you do these but instead with how high you jump.
Part (3) is an upper body smoker, we are balancing the pushing and the pulling. If your athletes are getting through the Ring Rows relatively easy then elevate their feet, you can really turn these into a smoker.
Enjoy the work,
-Tod