Straight Legged Deadlift 5x10
75 Power Snatches (75/55lbs)
This may be the first time with the SLDL for some of you. Give your knees a small bend and keep that angle constant throughout the movement. Only go as far down as you can without sacrificing your back angle. Your hamstrings will most likely be the limiting factor here. You'll probably find that you can go lower each set. Make sure you get a few warm up sets in before you start your 5 sets of 10.
The weight for Randy is supposed to be LIGHT! Scale accordingly. You should be able to throw the weight around at first. Since it's so light make sure you keep integrity of the movement. Chest up hips down each lift. You'll want to start using your hips early, otherwise you'll burn out quick.
Muscle Up Work
30 Strict Pull Ups and Ring Dips
5 Rounds for Time:
9 Hang Power Cleans
6 Push Jerks
Weight is rx'd at 155/105lbs for all movements.
If you are close to a muscle up we will hammer some skill work. If you're still quite a bit off then a little bit of skill work alongside strict pull ups and dips to work that strength.
Deadlifts should feel LIGHT, HPCs should be medium, and jerks may be on the heavier side. Choose your weight accordingly.
Shoulder Press 4x8
For time (20 Minute Cap)
50-40-30-20-10 Wall Balls (20/14 to 10')
25-20-15-10-5 Box Jumps (24/20")
4 heavy sets of 8 for your shoulder press.
Make sure you're hitting the proper height on those wall ball every rep! Same with your depth.
For the box JUMPS. Please JUMP. Please. If you prefer to step down that is OK! But you NEED to jump. Jumping is an important part of your training.
Step ups are fine in a competition setting, however this is training. I'll bet I know why you prefer step ups to box jumps .... They're easier. When on earth do we do anything "easy" at the gym?
I would much rather you scale the height of the box and jump than keep the higher box and step.
Of course if you absolutely cannot jump (think Wayner), then stepping is ok.
Front Squat: 8-8-6-6-4-4
Each of your front squats should be "working sets". Only record your last set of 4 (1x4) in the results section.
Your choice for the cleans ... anyway you want, they must start from the ground. Lots of options for the ring dips. We can use bands, less reps, a combination, ask your coach what will work best for you if you cannot perform them rx'd.
Remember, if you're going to rx a ring dip, you must achieve full lock out and then at minimum your bicep must touch the ring (below parallel).