10 One-arm DB Clean and jerk (45/35), five per side
Run 400m
20 Abmat sit-ups
Post rounds to comments
Coach's Notes.
DB C&J -- We are limited on DB selection so if there is a run on Rx weights, get motivated and go higher or scale down...pick a weight you think you can manage. KB is always an option as well. Movement starts at the floor (not the hang). Execute a clean (power clean is fine), and push press/jerk to full extension.
Push yourself on the runs. Oftentimes in a AMRAP triplet, runs are paired with two other taxing movements and folks tend to pace and recover on the run. Run it hard...situps aren't exactly fun, but they won't blow you up either.
REMINDERS:
Training Videos.
Push yourself on the runs. Oftentimes in a AMRAP triplet, runs are paired with two other taxing movements and folks tend to pace and recover on the run. Run it hard...situps aren't exactly fun, but they won't blow you up either.
REMINDERS:
- Coaches' Clinic in the AM from 0600-0700. All current and aspiring L1 trainers are encouraged to attend.
- IMCF Squat Challenge. Focus for Week 1 is establishing a 3RM baseline (BS/FS/OHS). Details here...it's not too late to start.
Training Videos.
- "Single Arm Dumbell Clean & Press" - hard one to find a good vid on. This guy has less than perfect form, but shows the right ROM and method for alternating arms.