“Life is like sailing. You can use any wind to go in any direction.” -Robert Brault
Every 1:30 for 9 mins: Squat Clean
3 Squat Cleans, 70% 1RM
* Today’s focus is SPEED under the bar!!!!
Today’s strength portion has a time component. Athletes will have 9min., performing a set every 1:30
Percentages should ideally range from 60-70%
For beginner to intermediate athletes, continue to set good technique…prioritizing mechanics over weight.
The goal isn’t to max out your lifts, just to get to something relatively heavy here within the allotted time
Complete as many rounds as possible in 15 mins of:
15 Power Cleans, 95/65 lbs
30 Double Unders
15 Wall Balls, 20/14 lbs, 10/9 ft
30 Double Unders
WORKOUT BRIEF
DESCRIPTION
This two-part training day will focus on the cycling sets of Power Cleans
In part 1, we’ll work on a running clock for 6 sets
New sets begin on the (0:00-1:30-3:00-4:30-6:00-7:30)
These 3 reps are designed to be performed as SINGLE reps
Part 2 will work lighter weights in “Tidying Up”
Your score for this piece is total Rounds + Reps completed
Over the 15 minutes of work, you can expect to complete between 4-6 rounds
POWER CLEANS
This should be a very light weight that you can cycle for larger sets within this workout
Ideally, these sets of 15 are completed in 1-3 quick sets
DOUBLE UNDERS
The double under sets are designed to be very small and manageable
Choose a number that can likely be completed unbroken for you throughout
WALLBALLS
This should be a weight that you can complete within 2 sets each round
Men throw to 10 feet and Women throw to 9 feet
MODIFICATIONS
15 POWER CLEANS
15 Double Dumbbell Power Cleans
20 Single Dumbbell Power Cleans
30 DOUBLE UNDERS
Reduce Reps
Single Unders
30 Seconds of Practice
30 Double Taps
45 Line Hops
15 WALLBALLS
30 Jumping Air Squats
15 Single Dumbbell Goblet Squats
STRATEGY + WOD
In today’s workout, let’s pick one movement to be the pacer
Breaking up one of these movements can allow you to go big on the others
This creates a tempo and builds in rest, allowing you to methodically move forward over the 15 minutes
For Example:
You might choose to break the cleans or wallballs into 2-3 sets, allowing you to go unbroken on everything else
You might choose to break the double unders once each and go big on the weighted movements
Consider the following options for each rep number
Set of 15: 15, 8-7, or 5-5-5
Set of 30: 30, 15-15, 10-10-10
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