"TWO AMRAPS. ONE FEELING. PART DEUX."(3.11.2011)
Big Strong Mike! Mike is hoping to get a spot in the Top 60 for Sectionals! No Matter what happens, he has been working his butt off and overall has made huge gains in his squatting and overall fitness! Just a side note, he was benching more than he could squat when he first came to us! Things are changing!
I. Dynamic Mobility Warm-Up:
Core Temp Warm-Up(Circuit of Agility Drills and Jumping Drills)
Partner Buddy Stretch(Tris and Lats)
Hamstring Buddy Stretch(One Partner Holds Leg)
Coach B Warm-Ups(7 Reps of Each Movement):
Up and Down
Elbows High and Outside
Muscle Cleans
Hang Power Cleans
Hang Squat Clean
II. Strength and Metabolic Conditioning Workouts of the Day:
“TWO AMRAPS. ONE FEELING. PART DEUX.”
A. You will have 8 Minutes to establish a 2 Rep Max in the Power Clean. There will be a time limit of how long it will take you to finish your 2 reps. Once your hands touch the barbell, you will have 15 seconds to finish 2 reps in the power clean. You can go for as many sets or as few sets as possible to establish your two rep max. However, once the bell sounds 8 minutes is over, then you are finished for this first part of the workout.
-Rest 5:00 Minutes-
B. AMRAP 7 Minutes of the following:
7 Deadlifts
7 Burpees
*The deadlifts will be light and fast. Concentrate on explosiveness of the movement and speed of the movement. Your goal within the 7 minutes is to go unbroken and to rest as little as possible.*
*Level 1*
Deadlifts @ 95/65
*Level 2*
Deadlifts @ 115/85
*Level 3*
Deadlifts @ 155/105
III. Competitors Schedule Workouts of the Day:
A. Back Squat(5/3/1)
1st set x 5 reps(add 10 lbs)
2nd set x 5 reps(add 10 lbs)
3rd set x 5 or more reps(add 5 lbs)
*Look at February 11th, 2011.*
B. Two Workouts of the Day:
AMRAP 8 Minutes of:
3 Muscle Ups
7 Power Cleans @ 185/125
-Rest 5:00 Minutes-
AMRAP 7 Minutes of:
Power Snatch x 3 reps @ 135/95
Sprint 100 m
Post Weights Used and Number of Rounds Completed to Comments.