Tuesday, March 2 – CrossFit

Don’t worry about things, because every little thing is gonna be alright. – Bob Marley

  GENERAL WARM-UP (~12:00)

Plate Warm-up Sequence
0:20 In and outs.
0:20 Alternating feet side hops.
0:20 Alternating feet forward hops.
0:20 Single leg forward hops.
0:20 Both feet side hops.
0:20 Plank hand walk.
*0:10 Rest between movements

Then,
0:45/0:45 Bird dog hold
0:45 Single arm high plank, right
5 Broad jumps, progressively increasing in distance
0:45 Single arm high plank, left

SKILL AND BUILD UP (~13:00)

Power Clean Progression (~5:00)
*With a barbell: (45# bar)
3 Clean deadlifts to mid-thigh
3 Clean deadlift to shrug
3 Muscle cleans
3 “Lands” in the power position
3 Hang power cleans
3 Power cleans

Build Up (~8:00)
Set a timer for 8:00 and build-up to the first work set weight of power cleans in 4-5 sets of 2-3 reps.
Take care of any final workout prep during this time.

Movement Options:
Power Clean
*Perform the movement from the hang position if mechanics from the floor are difficult to maintain, specifically the back position. *Newer athletes may benefit from replacing the sets of 2 reps and 1 rep with 3 rep sets to allow more opportunities to build good movement habits by practicing the movement with lighter loading.

STRENGTH/POWER
POWER CLEAN – WEIGHTLIFTING
 

Workout (~20:00)
Every 2:30 for 20:00 (8 sets)
Power clean
Set 1-2: 5 reps  (45# bar +  5  +  5  = 55#) 
                        (45# bar +  5 + 2.5 +  5 + 2.5 = 60#) 
Sets 3-4: 3 reps  (45# bar + 10 + 10 = 65#) 
                           (45# bar + 10 + 2.5  + 10 + 2.5  = 70# ) 
Sets 5-6: 2 reps  (45# bar + 10 + 5  + 10 + 5  = 75#) 
                           (45# bar + 10 + 5 + 2.5  + 10 + 5 + 2.5  = 80#) 
Sets 7-8: 1 rep  (45# bar + 10 + 5 + 5 + 10 + 5 + 5 = 85# ) 
PR for me! 

Notes Attempt to increase the load across all 8 sets. The weight should be challenging but not maximal for each rep range. All reps can be performed as singles but each set should not exceed more than an average of 0:05-0:10 per rep.

 
MINIMAL EQUIPMENT OPTIONS

Minimal Equipment Options
Dumbbells Available
4 Rounds for quality
10 Dumbbell power cleans
10 Dumbbell Romanian deadlifts, 0:04 lowering phase
20 Seated tucks

Bodyweight Only
4 Rounds for quality
60ft Broad jump, in as few jumps as possible
15/15 Single leg glute bridge, 0:01 pause at the top of each rep 20 Seated tucks

 

ACCESSORY WORK (~10:00)
3 Rounds
10 Romanian deadlifts, 0:04 lowering phase (65#, 75#, 80#)
10-15 Toes to barbell (sit ups with ab mat – 10 each round)

Notes Start with a light to moderate load and build to a challenging effort on the third set.
Perform the toes to barbell at a controlled pace and complete the reps without breaking up the set.
If the motion aggravates an athlete’s spine choose a v-up alternative.

Good workout for today. I think I really like doing most weightlifting – especially now that I can actually lift more than the bar! 
I am starting to use the 45# bar for workouts when I can as I have a 45# bar at home and it will help me if I’m used to using it at the gym. Mine won’t feel so heavy then!  I think that’s how it was easier to get a PR today because you look at the bar with the weights on it and you think, “I’ve lifted this before so I should be able to add weight.” You forget you used to use a bar that was 10# lighter 🙂 

Well, home now to shower, pack my lunch and head to work.

See you all tomorrow!

 

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