WEDNESDAY 23rd
Clean Day!
We're going to do Heavy "DT" today... To best acclimate ourselves, our strength will be a progression through the movement patterns to make sure we are ready to give our best effort.
Approach is LOOSELY based off 1RM Clean and Jerk. Athletes will vary based on movement proficiency and recovery.
0:00-12 Deadlift, 9 Hang Cleans, 6 S2O (full round of DT) 30%
3:00-12 Deadlift, 9 Hang Cleans, 6 S2O (full round of DT) 40%
6:00-12 Deadlift, 9 Hang Cleans, 6 S2O (full round of DT) 50%
9:00-10 Deadlift, 7 Hang Cleans, 4 S2O 60%
12:00-9 Deadlift 6 Hang Cleans, 3 S2O 65-70% (heavy but manageable, similar weight that you'll use for Heavy DT)
15:00-7 Deadlift, 5 Hang Cleans, 3 S2O 65-75% (heavier than you'll use in Heavy DT)
18:00-6 Deadlift, 4 Hang Cleans, 2 S2O 70-80% (get huge)
21:00-4 Deadlift, 3 Hang Cleans, 2 S2O 70-85% (get massive)
Triplet does NOT have to be unbroken. You may break up the reps as you see fit, but get it done quickly.
PART 2
Heavy DT:
5 Rounds for Time: (15 min cap)
-12 Deadlifts
-9 Hang Cleans
-6 Shoulder to Overhead
175/125
165/115
155/105 (Regular DT)
135/85
95/65
75/45
To finish this, you'll need to average 3:00 rounds.... A round of DT takes about 45 seconds. This means that you rest 2x more than you work and still finish.... Aka, it's expected to be very heavy and you are expected to take many breaks!