Wednesday Nov 25, 2020
  • Classes
    • 6am
    • 930am
    • 12pm
    • 4pm
    • 520pm
    • 640pm
    • 8pm

PCs Ladderally

Strength

Optional Cash In:

3 Rounds 1 Overhead Squat w / 10s decent, 10s bottom hold (rest 1min)

E2:30 x 5
Power Clean + Squat Clean + Hang Squat Clean

MetCon

10min AMRAP


2, 4, 6, 8, 10, 12, . . . . Power Cleans 135/95
25 Double Unders

Cash out: 3 Rounds, 15 MB Sit-ups, 20 Russian Twist w/ MB, 20 Marching Glute Bridges Rest 1min

 WARMUP
3 Rounds: 15 KBS, 12 Step-ups (progress to box jumps for round 3), 9 Push-ups (Burpees last round)

MOBILITY
5 reverse lunges with a twist each leg
5 worlds greatest each leg
1min (5s contract, 5s relax) child's pose on box
10 inchorm scorpions + 10 marching calves b/w each
5 pigeon to hip flexor each
10 alternating cossack squats

strength SPECIFIC WARMUP
3 rounds, increasing weight each round
1 - 2s pause power clean @ knee
1 squat clean
1 hang clean
Rest

INTENTION
Work to a heavy load in the complex
GOAL: 80-85%+ of 1RM Power Clean

metcon SPECIFIC WARMUP
2 rounds (1sr rd tng PCs, 2nd rd singles)
3 Power Cleans
10 Double Unders

INTENTION
barbell cycling under cardio fatigue
should be able to tng 5 power cleans @ chosen weight

SCALES
scale BB load to something you can TnG for 5
scale double unders to 5 attempts + 25 singles

 

Coaches Notes

KINDA EQUIPPED

E2:30 x 5
Power Clean + Squat Clean + Hang Squat Clean
*do complex as 10min emom if light weight or BB only

10min AMRAP
2, 4, 6, 8, 10, 12, . . . . Power Cleans
25 Double Unders

BODYWEIGHT / HOUSEHOLD GEAR

E2:30 x 5
10 OO alt Lunges + 10 Jump Lunges

10min AMRAP
2, 4, 6, 8, 10, 12, . . . . OO Power Cleans
15 Jumping Jacks

– Eric Barber