12/12/14

  • By silviub
  • 12 Dec, 2014
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…

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 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

 Board 2

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).
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