by Mark Divine
Thursday, February 21
Feb 20 2013 in Workouts by Mark Divine
Deload Week
Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds (45#-65#) – 3x deadlift, 3x hang power clean, 3x front squat, 6x push ups.
Strength: Work up to a 1 RM clean. Then, 10 rounds, every 60 seconds, perform the following @ 65% 1 RM clean…
- 1x power clean
- 1x clean
Work Capacity: Complete the following for time…
- 150x sledge strikes
- 100x push ups
- *Any time you break either of the exercises, do a tire flip and add 10 more reps to the total.
Durability: 3 rounds – 20x GHD sit ups, 10x good mornings (45#). Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
Notes: Review Coach Lance’s SEALFIT TV episodes on the tire flip. Rob Orlando also had a good one in CF Journal two weeks ago. Form is pre-eminent, protect your lower back! Today your mental exercise is to practice box breathing 3 times – once before the workout, again in the middle of the day, and then just before entering your house after work. Enjoy!
hello
Im just coming back after taking a couple months of rest so maybe I missed this conversation. Power clean is keeping the hip crease above 90 degrees and a clean is a squat clean, right? That is the only thing I can think of. If I’m off base can someone please correct me.
Darren,
You are pretty much right on. Power clean is ideally caught at a quater squat and the clean is the squat clean (breaking 90 degrees).
255squat clean
160sledge strikes, 140 pushups: (13:55)
That felt great!!