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  • Writer's pictureJohn Fadel

Saturday WOD: "Public Property"

General Warm Up (6 Minutes) (3-9)

General flow 

  • Partner up & get out barbells 

  • 3 Rounds 

  • :60 Bike 

  • :20 downward to upward dog 

  • :20 alternating spidermans 

  • :20 air squat

  • :60 Bike 

  • :20 Stiff leg deadlifts 

  • :20 Front rack elbow rotations 

  • :20 Press overhead & reach

  • :60 Bike 

  • :20 Good mornings 

  • :20 Behind the neck push press 

  • :20 Back squats 


Power clean

Set 1: 3 Power Cleans @ 50%

Set 2: 2 Power Cleans @ 60%

Set 3: 2 Power Cleans @ 70%

Set 4: 1 Power Clean @ 75%

Set 5: 1 Power Clean @ 80 -100%

Set 6: 10 Power Cleans For Time @ 85%

every 2 min


WORKOUT

"Public Property" 

5 Rounds For Time: 

30/24 Cals 

10 Hang Power Cleans (135/95) 

10 Front Squats (135/95) 

Time Cap: 25 Minutes


5 Sets For Quality:

50' Reverse Sled Drag [Moderately Heavy]

30 Banded Tricep Press Downs

10 Barbell Single Leg RDL's [Each Side]

* Rest 1-2 Minutes Between Sets Face The Sled & Drag With Straps Same Weight Across

FOR THE COACH

  • We have a classic triplet today with monostructural and weightlifting movements combined. The bike should be completed at a moderate effort that allows us to be aggressive with our pace and effort on the barbell. On the barbell movements we want to keep these as cyclical as possible. Ideally athletes keep this unbroken but in 2 sets at most. 

  • Cals | 2:00 or less

  • Hang Power Cleans: |  :30 or less. 2 sets or less

  • Front Squats | Light to moderate. Unbroken. :60 or less.

The One | Teaching Focus 
  •  Elbows. 

  • Elbows must come through to create a rack position on the clean. On the front squat, drive the elbows up to establish the rack position on the squats.

Modifications

Cals 

  • Reduce volume 

  • Sub machine 

Hang power cleans 

  • Reduce load 

  • Reduce volume 

  • Sub DBs

Front Squats 

  • Reduce load 

  • Reduce volume 

  • Goblet squat 

  • Air squat 

  • Squat to target

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