Friday 11.4.2022

Nov 3

Coach’s Notes: Cluster Sets

Today’s Power Cleans are to be performed as “clusters” — meaning that we take a short rests between reps within a set.

This is beneficial for a number of reasons, but the focus for today is to establish a solid set-up position before each rep, and not rush through the lifts.

For more info on cluster sets, check out the blog post here.

“FITNESS”

A. Four sets of:
Romanian Deadlift x 6 reps @ 3011
(increase loading here from last week -- 10.16.2022)
Rest 30 seconds
Tall Box Jump x 6-8 reps (jump up, step down)
Rest 30 seconds
Tempo Push-ups x 8-10 reps @ 3011
Rest 30 seconds
Seated Banded Row x 12-16 reps @ 10X1
Rest 60-90 seconds

B. Against a 12-minute running clock, complete:
2-4-6-8-10-12....
Kettlebell Swings
Alternating Reverse Lunges with KB Goblet Hold
V-Ups

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean x 1.1.1
(rest 4-5 seconds between singles)

Suggested loading by set (by %): 60, 65, 70, 75, 80, 82, 84, 86

B. For Time:
20-16-12-8-4
Toes to Bar
10-8-6-4-2
Burpee Box Jumps (30/24" — step down)
5-4-3-2-1
Sandbag Cleans (150/100 lb)