2.21.20 FRIYAY

February 21, 2020

 

 

Mob:

FR: Quads/Calves

Band Groiners x50 + 25 Cat Camels 

 

Have you gone skiing/snowboarding this winter?

Yes:

No:

 

3 rounds: 

30s Cal AB 

15s rest 

30s PVC FS 

15s Rest 

30s ea Side Banded Clams 

 

PVC 1x5e

BB 1x3e

(Shrug, High Pull, Power Clean, Squat Clean)

*Focus today is on squat position with high elbows and a vertical torso

 

Skill: Hang Clean 

W/U: 3x3 (ak) Hang Squat Clean (40%, 50%, 60%) 

 

Every 2:00 x 5 sets x 3 HSC 

Perf/Rx/Comp

Start at 65-70% and work up to heavy hang squat clean triple (ak)

 

Strength: Back Squat 

W/U: 2-3x 3-5 Reps by feel (3s Eccentric Lowering - (3/1/1) 

 

Perf/Rx/Comp

Start at 65% goal is to work up to a weight similar to weight used for 3x5 last week (Feb. 10)

TEMPO: (3/1/1)

 

WOD: “Pegleg”

EMOM x 9

 

Min 1: 6-8 Devil Press (50/35)

Min 2: 20y DB FR Walk Lunge (50/35)

Min 3: 15-20 Air Squat

 

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