November 4, 2021

Posted By: Christi

Part 1
Power Clean

We have our heavy day on deck for today! This is going to be a two-part session. Working to a heavy single in yourr power clean then transitioning into accessory lifts. For the power clean, we have a descending rep scheme which means we want to see an increase in weight with each set. You should be using the heaviest weight that you can. The goal is to keep each set and rep productive and ideally avoiding failure. For the sets of 3 and 2, reset each rep from the floor. No touch-and-go sets.

Part 2
EMOM 12 mins, alternating between:
8 Double Kettlebell Box Squats, pick load
20 Mini Band Lat Pull Downs
1x [ Hanging L-Sit Hold, 10 secs + 5 Hanging Leg Raises ]

Goal: :30sec of rest after each. movement

For the double kettlebell box squat, set the box (or plates) up to parallel or just below parallel. The box squat is focused on loading the posterior chain and keeping tension throughout. Avoid relaxing on the box. The straight arm banded pull down is focused on the lats. Use a band tension allowing for all 20 reps done in an unbroken set. Midline work involves a variety of l-sits. The goal for these accessory lifts is to challenge you with loading and also the variation.

Post Work
For quality:
50 Mini Band Good Mornings
25 L/25 R Banded Box Step-ups
50 Band Face Pulls

Accumulate the total reps.