Coach Ryan getting shipshape!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Review the 8 positions of the power clean.
2. Power clean
This is a deload week. Use the weights you did for your 5-5-5-3-3-3 day three weeks ago.
3. “Larry Fine”
4 Rounds of:
- 12 Front Squats
- Run 400m
- Rest 3 minutes
*front squats should be performed unbroken, as fast as possible with good form. you will be recording your time it takes to perform front squats each round
*score is fastest and slowest time of front squats sets
LIII: front squats @ 60% 1RM
LII: front squats @ 50-60% 1RM or choose a weight that will appropriately allow you to perform 12 unbroken reps, do back squats or dumbbell squats as appropriate
LI: 8-10 front squats then 400m runs, not for time