2020-10-18 AMRAP in 6mins2
AMRAP in 6mins
2 Hang Squat Cleans 80kg/52.5kg
9 Lateral Burpee Over Bar
25 Double Unders
AMRAP in 8mins
4 Hang Squat Cleans 70kg/47.5kg
9 Lateral Burpee Over Bar
25 Double Unders
*REST 3 minutes*
AMRAP in 10mins
6 Hang Squat Cleans 60kg/42.5
9 Lateral Burpee Over Bar
25 Double Unders
*REST 3 minutes*
Workout Intent:
Aim is to work on cycling a barbell at different weights whilst under fatigue. The hang squat cleans should be done unbroken
Competitor Track:
Men: 60kg/80kg/100kg
Female:
42.5kg/52.5kg/62.6kg
Every 2 minutes for 5 rounds
2 Front Squat at 70% of your 1RM
Intent: Working on ‘upper percentage’ weight under fatigue
Clean Pulls
3-3-3-3-3
- 100% of your 1RM
Accessories
100 Banded Hamstring Curls
*done in as few sets as possible
Skill Piece
Skill Piece:
5 x 3 Hip/Knee To Bar Drill
- week 1 this may just be an over exaggerated kip swing rather than a hip to bar or knee to bar drill which is totally fine but over time our aim is to get the hips as close to the bar as possible.
2 Hang Squat Cleans 80kg/52.5kg
9 Lateral Burpee Over Bar
25 Double Unders
AMRAP in 8mins
4 Hang Squat Cleans 70kg/47.5kg
9 Lateral Burpee Over Bar
25 Double Unders
*REST 3 minutes*
AMRAP in 10mins
6 Hang Squat Cleans 60kg/42.5
9 Lateral Burpee Over Bar
25 Double Unders
*REST 3 minutes*
Workout Intent:
Aim is to work on cycling a barbell at different weights whilst under fatigue. The hang squat cleans should be done unbroken
Competitor Track:
Men: 60kg/80kg/100kg
Female:
42.5kg/52.5kg/62.6kg
Every 2 minutes for 5 rounds
2 Front Squat at 70% of your 1RM
Intent: Working on ‘upper percentage’ weight under fatigue
Clean Pulls
3-3-3-3-3
- 100% of your 1RM
Accessories
100 Banded Hamstring Curls
*done in as few sets as possible
Skill Piece
Skill Piece:
5 x 3 Hip/Knee To Bar Drill
- week 1 this may just be an over exaggerated kip swing rather than a hip to bar or knee to bar drill which is totally fine but over time our aim is to get the hips as close to the bar as possible.
