Sunday July 17th – Diamond Hill CrossFit
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Sunday July 17th

16
Jul

Sunday July 17th

22.07.17

INTENDED STIMULUS

Build to a heavy 3-rep set.

Practice receiving the bar in a squat stance across all sets.

Start around 70% of 1-rep hang power clean.

Lift once every 3:00.

ALL LEVELS

7 sets for load:
3 hang power cleans

SKILL WORK

Post-workout:
Every 1:30 for 5 sets:
3 pause clean pulls
– Pause below knee for 2 seconds

STRETCHING

1 set:
1:30 forearm stretch
1:30 seated pike stretch

WHITE BOARD BRIEF

Target  | Build to a. 3-rep max

The week ends with a simple heavy day after a very challenging three days to allow athletes to recover and enjoy the weekend.

Start around 70% of the best 1-rep hang power clean and increase in load to a 3-rep max for the day, or a new PR.

Athletes will lift once every 3:00. They’ll can be staggered into groups for better coaching. Or, athletes can go “conga line” style where the next partner begins as soon as the first finishes when sharing a bar.

Today’s warm-up drills will focus on pulling under the bar and receiving it in a partial squat instead of catching high or letting the feet go wide.

As athletes build heavy today, we only want them to go as heavy as they can without letting their receiving position suffer. We recommend practicing catching low early on to better ingrain the habit for their final, heavier sets of the day.

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