
Programming Preview: Week of 9/27
September 26, 2021
Tuesday, 9/28
September 27, 2021Warm Up
3 Rounds
8 Rev Hand Spider Lunges
8 Pause Squats
8 Hanging Scap Retractions
8 Alt Dead Bugs
Strength
Prep
1×5 High Hang Hi Pull+5 High Hang Power Clean+5 Front Squats
1×5 Hang Hi Pull+5 Hang Power Clean +5 Front Squats
1×5 Hang Squat Clean w/bar
Tall Cleans
3×2 working up, but light enough to focus on the movement
Every 2:30 for 15 Minutes
Round 1: 3 Cleans @ 60-65%
Round 2: 3 Cleans @ 70%
Round 3: 3 Cleans @ 75%
Round 4: 3 Cleans @ 80%
Round 5: 3 Cleans @ 80%
Round 6: 3 Cleans @ 80-85%
Met Con
Prep (6 minutes)
2×6 Kip Swings+3 Squat to Bootstrappers
2×6 Knees to Chest+3 Rolling Split Straddles
1×3 Front Squats+3-6 Toes to Bar
Work
As Far as Possible in 9 Minutes
3-3-3 Front Squats (135/95)
3-6-9-Toes to Bar
6-6-6 Front Squats
12-15-18 Toes to Bar
9-9-9 Front Squats
21-24-27 Toes to Bar
12-12-12 Front Squats
30-33-36 Toes to Bar
Score by total reps
MC sequence: 3 FS/3 T2B, 3 FS/6 T2B, 3 FS/9 T2B, 6 FS/12 T2B, 6 FS/15 T2B, 6 FS/18 T2B, 9 FS/21 T2B etc
All Front Squats come from the floor