12/12/14

Friday 12/12/14 Board 1 1. Clean Technique 5x”Second Pull Drill” – stay under 65% Slowly pull the bar from the knees (shoulders over the bar) to the pockets (torso vertical), return to the above the knee position and complete a…

1. Clean Technique
5x”Second Pull Drill” – stay under 65%
Slowly pull the bar from the knees (shoulders over the bar) to the pockets (torso vertical), return to the above the knee position and complete a hang power clean
2. Strength
Dead Lift
10-8-6-4-2, climbing – goal is to increase the load on one set from the last time we did this.
3. Skills
Handstands

1. Clean Technique
5x”Second Pull Drill” – stay under 65%

Slowly pull the bar from the knees (shoulders over the bar) to the pockets (torso vertical), return to the above the knee position and complete a hang squat clean
2. Strength
Dead Lift
10-8-6-4-2, climbing – goal is to increase the load on one set from the last time we did this.
3. Skills
C2B Ladder: 1.2.3.4.5.6.7.8.9.10 Unbroken reps for time (if you are unable to complete the entire ladder unbroken, start back at 1-rep and repeat the ladder as many times as necessary until you have completed 60 reps total).