Skill: Overhead Squats – work you way up in weight until you reach 70% of your 1RM and then perform 3 reps of that weight.
5x5x5x3.
wod: Power Clean 3RM
Use the first 3 sets of power cleans (5 reps) to warm-up while increasing weight. You must find your maximum weight for your 3RM in the next 3 sets. You will have a total of 6 sets to find your maximum. We worked on squat clean form last week and you will be putting it to the test today. To lift maximum weights in the power clean you must use the squat during you efforts. While working on your warm-up sets practice using the squat so you will be familiar even if the weight does not require it.
Run & Endurance: 4 x 5:00min with 3:00 min rest in between. These should be hard efforts, faster than pace from TT on Thursday. Bring HRM if you have one; may allow folks to do mile repeats if they can maintain steady pace.
Video to encourage smart food choices:
I WAS lovin it…
Got 175lbs for the clean 3RM, was 1 rep away from 190. Next time…
Saw your video this morning, Ryan… then saw mine. Watching your form really helped me figure out what I need to do to improve my own. Thanks.
Ryan, nice job!
Matt, what did you get for your weight?
140. Improving my deadlifts and cleans are top on my list.
Are the videos’s online? Are they something we can all learn from? Thanks.
yep, Ryan has some great form! kevin, I will be taking video of everyone’s lift so you can see it in slow motion. I left the camera at the gym so I can’t upload any videos today, but will put up some of the best lifts in the future so you know what to shoot for.
Scott – Thanks for the article, very good information!