Manic Monday

LEVEL 1

Skill And Lift:

Six Sets Of:

Power Clean X 1.1.1

(rest 10 Seconds Between Singles)

Rest 20 Seconds

Box Jumps X 5 Reps

Rest 2 Minutes

Wod:

For Time:

1000 Meter Row

50 Kettlebell Swings- HEAVY PER INDIVIDUAL

 

Trainer Notes and Points of Performance

The skill and strength portion of the session are designed to work both strength and fast twitich power transfer, (Clean + plyometrics).  Some suggested loading is as follows, start with 80% of your best or current clean (power or full), from here load by feel up to 90-95%.  The sets are designed for the individual to be able to lift heavier then if they were doing straight triples with no rest in between the lifts.  The boxes should be a challenge to jump and make each rep. Similar to the cleans, we want to start with a height we know we can get, and increase the height of the boxes for each set.  ie first set for men 30" x 5 jumps, 2nd set 36"x5 jumps. 3rd 42" x 5 jumps, etc.. The plyo's are not to be done for speed, the athlete should take their time, prepare themselves to jump, postiton themselves, and explode upward. Single Prep Step is allowed.

Even though only a single prep step is allowed, this is pretty sick from Adrian Wilson, Cardinals Strong Safety

Comments

[Spencer W]

Nice Work Today Level 1!

Chris, Molly, and Britt came ready to work and they each saw results because of it.

See you next time!