Sat May 24 "Cramming"

Move

1) Power Cleans: 5 x 3 Building

2) On the Minute x 20
5 Knee Raises
3 Deadlifts
6 Alternating Box Step Ups

Train

1) Power Cleans: 5 x 3 @ 85%

2) Cramming

On The Minute x 20:
5 Toes to Bar
3 Deadlifts (185/135)
Max Box Jumps (24/20)

Stimulus

1) Try to move explosively through these five sets of 3 reps of power cleans. To emphasize development of power, we will do these sets as 3 single reps, NOT touch and go reps. Focus on your set up for the lift, engaging the lats and pulling the bar into your hips and up. Try to avoid throwing the bar off your thighs before you get under the bar. Try to maintain the same weight across all sets.

2) You will start each minute by completing a set number of toes to bar and deadlifts, then use the remainder of the minute to accumulate as many box jumps as you can. You are aiming to have roughly 15-20 seconds each round for box jumps, where you are standing all of these reps up. Choose a weight/reps that allow you to complete each movement unbroken. DO not exceed 55% of you 1RM deadlift, as these should be reps that you move through quickly. Aim to get roughly 5 box jumps or more each round.

Extra Credit

Bike Intervals
3 Sets:
4 Min Bike (RPE 4), 1 Min Rest
2 Min Bike (RPE 6), 1 Min Rest
1 Min Bike (RPE 8), 1 Min Rest