Fri July 11 "Banged Up"

Move

2) 3 x 2:00 Intervals
10 Deadlifts
10 Cal Row

Train

1) Power Clean
3 Clusters:
2 Unbroken Power Cleans + 15 Sec Break + 2 Unbroken Power Cleans @ 75%

2) Banged Up

3 x 2:00 Intervals
20 Deadlifts at 30%
Cal Row in Remaining Time
*Rest 1 Minute Between Intervals

SUMMER LEAGUE COMPETITORS:
2) Summer League Event 1:
For Time:
50 Cal Bike / 500m Row / 400m Run

Stimulus

1) You will be focusing on an explosive couple reps at a time. You will hang onto the bar for two power cleans, then drop it and rest for 15 seconds, then using the same weight you will complete another 2 reps unbroken. All sets will be completed at 75%, which is a moderate load.

2) This is a short and very intense workout. You will complete a large set of deadlifts at a very light weight. This should be light enough that you can complete each deadlift set unbroken. In the time left in the two minutes, which will probably be roughly 90 seconds, you will complete a max row. You have a one minute rest between each interval so work hard in the two minutes on.

2) After completing the power clean skill/strength work, you will start warming up for your bike/row/run. You are not completing “Banged Up” before the run, sufficiently warm up and go for a max effort bike/row/run. Reminder to upload scores to Beyond The Whiteboard in order to be assigned onto a team.

Extra Credit

Sumo Deadlift
3 x 3 @ 80-85%
1 Big Drop Set 15-30 Reps @ 50%