Thursday 7.3.14

A. 
EMOM, for 15 minutes: 


High Hang Clean Pull+ Clean Pull Floor @ 65-80% of 1-RM Clean

*Do not allow your chest to tilt forward over the barbell on the high hang clean pull – dip straight down by pushing knees out and driving hard to full hip extension.

*Build as you go

125, 130, 135, 140, 140, 145, 145, 145, 150, 150, 150, 155, 155, 155, 155 

B. 
EMOM, for 5min 
Back Squat


*Make sure you are getting all the way down and not to just below parallel. Unless you get as deep as you would on a heavy clean then it will not carry over into these Olympic lifts. At the same time only go down as far as your mobility takes you!

Min1 - 40% x 1 rep
 = 95

Min 2 - 50% x 1 rep
= 115

Min 3 - 60% x 1 rep
= 135

Min 4 - 70% x 1 rep
= 160

Min 5 - 80% x 1 rep = 180

+

On a continuous clock from above

+

Every 2 minutes…


min 7 - 85% x 1 rep
= 190

Min 9 - 90% x 1 rep
= 200

Min 11 - 95% x 1 rep
= 215

Min 13 - 80% x Max Reps @ 20X1 = 180 x 8


*No excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over

C. 
AMRAP in 6 minutes: 


10 Burpee (no push-up) Box Jump-Overs (20″)


15 Deadlifts (155 lbs)


10 Ring Rows
20 Ring Rows instead

25 Goblet Squats (20 lbs)
 Jumping BSQ (35#) instead

30 Double-Unders


Rest 4 minutes, x 2 Sets

*Note rounds and reps for both sets separately.

Set 1 = 1 round + 18 ring rows; Set 2 = 1 round + 20 ring rows 

D1. Weighted GHD Hip Extension; 6-8 reps @ 2014, rest 30 seconds


10# x 7, 10# x 8, 15# x 6

D2. Seated Leg Curls with Band; 12-15 reps x 3 sets, 
rest 3-4min

 15 reps each set with the green band

*For the Weighted GHD Hip Ext = Hold barbell behind neck like a backsquat. If all of our barbells are to heavy for you to perform the hip extension with perfect form at Exact TEMPO then use a PVC pipe or a smaller plate behind head.

*These have got to be perfect Hip Extensions at TEMPO. If they are not then you might as well not do them.