Labor Day, 9/7
September 6, 2020
Wednesday, 9/9
September 8, 2020
Warm Up
3 Rounds
8 Hips to Wall
8 Pause Hip Bridges
8 Hanging Scap Retractions
8 Rev Hand Spider Lunge
Prep: (10 Minutes)
1 x 5 High Hang Pull + 5 High Hang Power Clean
1 x 5 Hang Power Clean
all with empty bar then
3 x 3 Hang Power Cleans (working up)+ 6 Kip Swings
Strength
Hang Power Clean: in 15 Minutes work up to a 1 Rep training max
Recommended progression:
Set 1 + 2: 2 reps at 60-70%
Set 3 + 4: 2 reps at 70-80%
Set 5-7: 1 rep at 80+%
Met Con
EMOTM x 12 Minutes
Min1: Max Toes to Bar
Min 2: Max DB Hang Power Cleans (50/35s)
Min 3: Rest
Scaling Options
T2B – modify to knee to chest or v up if hands are shredded
DB weight should be light enough to get 10+ reps unbroken
