Tuesday, Feb 12th
Performance Warm-up
Run 800m
Then
3 slow round of empty bar…
12 deadlifts
9 hang power cleans
6 push jerks
Stretch wrists and anything else that’s feeling tight (shoulders, hips…).
Strength
Misfit Clean Complex
Take 20 mins to build to todays heaviest..
Power clean
Power jerk
Front Squat
Hang squat clean
Split jerk
*These must be completed without putting the bar down.
Performance Notes
This is designed for for the run to be hard and raise your heart rate and then for you to still go unbroken on the DT round. This will build confidence for when you actually get to hit DT next.
Performance
5 sets for times of:
Run 200m
1 round of DT
12 deadlifts at 155/105
9 hang cleans
6 shoulder to overhead
Rest 3 mins between sets
*Each set should be a sprint!
**DT is 5 rounds of this without the run.
Scaled Performance
5 sets for times of:
Run 200m
1 round of DT
12 deadlifts at 115/75
9 hang cleans
6 shoulder to overhead
Rest 2 mins between sets
*Each set should be a sprint!
——
Fitness Notes
These rounds should be fast, and the bands should be hard to complete the reps, so pull them tight. You get 3 mins rest, so each set you should be going hard enough to be exhausted.
Fitness Warm-up
Run 800m
Then
3 slow round of empty bar…
12 slow burpees
9 jumping lunges
6 push ups
Stretch anything that’s feeling tight (shoulders, hips…).
Fitness (bodyweight)
5 sets for times of:
Run 200m
12 burpees
9 box step ups / jumps to 30/24 inch box/chair
6 strict handstand push ups
Rest 3 mins between sets
*Each set should be a sprint!
Scaled Fitness
5 sets for times of:
Run 200m
12 b burpees
9 box step ups to 24/20 inch box/chair
6 push ups on knees or toes
Rest 3 mins between sets
*Each set should be a sprint!
——
Kettlebell/Dumbbell
5 sets for times of:
Run 200m
1 round of KB/DB DT
Right side
12 deadlifts at 70/53
9 hang cleans
6 shoulder to overhead
Left side
12 deadlifts at 70/53
9 hang cleans
6 shoulder to overhead
Rest 3 mins between sets
*Each set should be a sprint!
*If you have two 70/53 pound KB/DB’s you could do both sides at the same time.