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1 Rep Max Cleans & Conditioning

By 03/14/2011No Comments

:startwod:

Warm Up (10 Min)

Mobility and Line Drills

Strength Workout (20 Min)

Clean (anyhow) 1 rep max (20 Min Cap)
rest 5 min then:

Conditioning Workout (10 Min)
As many rounds and reps as possible in 10 minutes
6 Squats Clean 135M/95W
9 Chest 2 Bar Pull Ups
12 Box Jumps 24M/20W

Assessment Test (10 Min)

Max Jump Box Height

:endwod:

Coaches Notes:  10 Minute Warm up followed up by 20 Minute build up to a 1 Rep Max on the Clean (anyhow) Power, Muscle, or Squat (athletes choice) rest 5 minutes then AMRAP for 10 minutes on Conditioning WOD.  Rest 5 mins after Conditioning WOD and then find the highest Jump Box Height of each athlete in a 10 Minute time period.  Please be sure everyone logs results.

We will be starting a Strength Cycle in the next week or two which will Guarantee an increase in jumping height and speed.

Let me be VERY VERY Clear that this Strength Cycle is for EVERYONE!!!!!!   Not just elite athletes.  Actually it will work the best for beginners.  We will be sure to go over form and technique and safety is our number 1 priority.  You will learn some great new techniques that we picked up from Westside Barbell and we will show some assistance and stabilization exercises that will increase overall back and core strength which will make that back aches go away.

Gymnastics and Power Lifting Certs added to the long list.

Wanted to also share this really cool link for great Paleo-ish recipes.  Seaside Kitchen Blog

Steven