Deadlift
Max Repetitions of Deadlifts @ 90%
To Technical Failure
"Power-Up"
10 Rounds For Time:
200 Meter Run
10-1 Power Cleans (135/95)
Time Cap: 18 Minutes
KG | (61/43)
10 Rounds For Time:
200 Meter Run
10-1 Power Cleans (155/105)
Time Cap: 18 Minutes
In part 1, we’re moving into week 3 of our max reps strength cycle. Athlete’s should aim to go heavier than last week and target 2+ reps.
In part 2, as the power cleans decrease in this piece, the run distance stays the same. Can you find a smooth enough pace on the big sets of cleans that allows you to hold a tough but consistent pace on the runs to start each round? The end turns into a lung burner with much more running than time at the barbell, don't get pulled out early in this one!
Score | Total time
Run | Around :60
Power Cleans | Light. Fast cycle rate.
Power Clean CatchTeach the receiving position of the power clean asButt back, Feet flat, Knees out, Elbows up
200m Run
Reduce Distance
1:00 Time Cap
250m Row
160m Ski
400m Bike
150m Air Run
Power Cleans
Reduce load
Reduce volume
Hang power clean
Sub DBs
In part 1, make sure athletes have a clear understanding of “technical failure” for the max set. For the deadlift you can look for rounding in the back and bar speed as indicators of technical failure.
In part 2, set up your room so that athletes can transition very quickly from the run to the barbell and back onto the run. Ensure that they can safely complete the transition without interfering with other athletes.
Whiteboard Brief
General Flow
CT Barbell Flow :15 - :20 each
Deadlift | tell, show, do, check
Power Clean | tell, show, do, check
Practice Round
Break
Workout adjustments if needed
Look For
Run
Posture.
Check for an upright posture with a slight forward lean from the ankles.
Avoid excessive forward bending at the waist or leaning back.
Power Clean
Catch position.
Cue butt back, feet flat, knees out, and elbows up. Cue “fast elbows”.
12 Rounds For Time:
200 Meter Run
12-1 DB Power Cleans
A short story to share.Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.
Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.
Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!” Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”
As we grow, give ourselves permission to create “junk”. Give ourselves permission to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time… but we also all know it can’t be that way.
Our own judgment can become our worst enemy, so let’s combat that.
Judge less. And practice more. That’s the secret sauce.
3 Sets
:20 Chin over bar pull up hold
:20 Ring support (at lockout)
Max set unbroken ring dips
*Use band assistance as needed
