Tuesday 12.20.2022

*Coach’s Note: Sub-maximal “Battery” Work

For today’s Hang Clean sets, the goal is to accumulate quality reps under some fatigue, using the EMOM format. Resist the urge to make these heavier than what you can complete with good technique. How you practice will dictate how you perform, so don’t practice grinding out crappy reps!

“FITNESS”

A. Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 — Goblet Cyclist Squats (narrow stance, heels elevated) x 6-8 reps @ 3011
Minute 2 — Trap-3 Raise (both arms) x 8-10 reps @ 2010
Minute 3 — Seated Banded Row x 12-15 reps

For the Trap-3 Raise, stand in a partially hinged position (35-45 degrees from vertical), or support the chest on an incline bench.

B. & C.: Same as "Performance"

“PERFORMANCE”

A. Every minute, on the minute, for 12 minutes:
Hang Clean x 1 rep
*Set 1 – 50%
*Set 2 – 55%
*Set 3 – 60%
*Set 4 – 65%
*Set 5 – 70%
*Set 6 – 75%
*Sets 7-12 – 75-85%

Not trying to build to a max here, just accumulating some solid reps with short rest. If you aren't feeling strong today, or your technique is off, just keep things in the 70% range for your final 6 sets and focus on quality/speed.

B. Two tough sets of:
Right Leg Suitcase Curtsy Drop Lunges x 8-10 reps @ 20X0
Rest 30 seconds
Left Leg Suitcase Curtsy Drop Lunges x 8-10 reps @ 20X0
Rest 30 seconds
Bodyweight or Weighted Hanging Knee Tucks x 10-15 reps @ 20X0
Rest 30 seconds

C. Complete as many rounds and reps as possible in 5 minutes of:
3 Strict Pull-ups
7 Abmat Sit-Ups
11 Air Squats

Rest 2 minutes, and repeat for a second time through, picking up where you left off on the first set.

“ENDURANCE (AKA SWEAT SESH)”

250 Meter Row/Ski OR 500 Meter Bike Erg
Rest 60 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.