2024-11-20

• This is the Second week of our linear progression cycle. Athletes will aim to work up to 82%, and then complete all three sets at that load.
• Shoulders must start and end BEHIND the barbell at the top of every rep.
• These reps should be touch and go with no stopping at the floor to rest, rebrace or regrip.
• Same load is used for all three sets.

-Score: Load used across the three sets.

DEADLIFT

• Sub Dumbbells/Kettlebells
• Barbell Good Mornings

With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
6 Deadlifts

4 Deadlifts @ A Light Weight

2 Deadlifts @ A Moderate Weight

Build to Working Weight

• Overview: Descending ladder between power cleans and hand release push-ups. Looking at the first round of 21 and 42, loading and push-up variation should allow for that round to be completed in 2:00 or less. If we can complete the first round in 2:00, it should have us set up for success in the rest of the workout.
• Power Cleans: Loading should allow us to complete sets of 7 or more unbroken if we choose.
• Hand Release Push Ups: Focus on quality reps today. The hips and legs should be off the ground before going into the press. We want to avoid "snaking" reps, if needed scale reps to allow you to move with good form through all reps.
• Score: Time to Complete Work

• If our form starts to drop in the power cleans or push-ups, scale loading/reps/movements that allow you to move well throughout.

POWER CLEANS

• Reduce Loading/Reps
• Sub Hang Power Cleans
• Sub Dumbbell/Kettlebell Hang Power Cleans
• Sub Deadlifts

HAND RELEASE PUSH UPS

• Reduce Reps
• Regular Push-Ups
• Box Push-Ups
• Dumbbell Bench Press

3 Power Cleans
9 Hand Release Push Ups
2 Power Cleans
6 Hand Release Push Ups
1 Power Cleans
3 Hand Release Push Ups