Thursday, 12/10
Base Camp, 12/11/2015
December 9, 2015Ask the Coach: Approaching Big Lifts
December 10, 2015
Warm-Up
3 Rounds of
10 Squats
10 Arm Circles
10 Reverse Hand Spider Lunges
10 Alt Dead Bugs
Met-Con
Prep:
1 x 3 Hang Clean Hi Pulls + 6 Front Squats + 6 Strict Press (bar only);
1 x 3 Hang Power Cleans + 3 Front Squats + 3 Push press (light);
1 x 2 Cleans + 2 Thrusters;
2 x 2 Clusters
Work:
Once through for max total reps & rounds:
Every 1:30 for 7 Rounds
3 Clusters + 9 Squats (unweighted)
3 Minutes Rest
Every 1:30 for 7 Rounds
9 Thrusters + 3 Bastards
Weight Options (Cluster/Thruster)
M: 185/115, 155/95, 135/75, 95/65
W: 123/83, 103/63, 93/53, 63/33
