Strength
Deadlift
5 x 5, 5 second negative
Workout
10 min AMRAP
10 Hang power cleans (115/75)
10 Push ups
**Building on yesterday’s hinging work and bringing it to today’s strength movement. Carrying over the tempo work as well. One small change is the addition of a 1 second pause with the bar on the ground to avoid the ballistic assistance of the mats.. aka ‘bouncing’ the bar touch and go style. Building true strength. Do you hands have to come off the bar? Absolutely not. Maintain your body position and slightly open/close your hands before PUSHING the bar away from the ground. Yeah.. it’s gonna feel heavier than usual, and this will be less than your 5RM since we’re doing these 5 working sets at the same weight.
Workout has you doing some upper body pushing now. This can be a decent amount of volume for some and a good challenge to go unbroken each round for others. Make sure you’re hitting full extension with each rep, as well as getting the bar up onto your shoulders for the HPC. The weight on the bar should be something you can do unbroken, too.