A. Back Squat
Beginners: 5,5,5; rest 2 min @ 22x2
Intermediate: 3, 3, 3, 3; rest 2 min @ 22x2
Advanced: Work up to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2-3 min.
B. Power Cleans:
Beginners: From the Hang: 5, 5, 5; rest 2 min
Intermediate and Advanced: Work up to a 1RM, drop it 20 lbs and do 2 reps x 3 sets; rest 2 min.
You should be able to complete Part A in 20 min and Part B in 20 Min. In your rest period between your warm-up weights, practice your handbalancing.
C. Toes to Bar
Advanced: AMRAP Unbroken
Intermediate/Beginner: AMRAP in 60 sec.
Rest 2 min
4 sets
check out Sandi's PR on her front squat: 175 lbs
Does it seem strange to work the slow lifts before the fast lifts, ie back squat and then power clean? This method is referred to as Postactivation Potentiation.
Wow!!! Good job Sandi!!!! Way cool..
ReplyDelete"The underlying principle surrounding PAP is that heavy loading prior to explosive activity induces a high degree of CNS stimulation which results in greater motor unit recruitment lasting anywhere from five to thirty minutes."
ReplyDeleteInteresting. I can see why the cleans came after the heavy squats. Could you apply say deadlift's at 75-85% of your max in sets of 3's then do snatches or squat cleans after that? I guess the idea is to stimulate your CNS, not burn it out before doing a power based movement.
Hmmm. Good question. The squat and clean, although pulling movements, should really be thought of as quad/leg drive (especially on the first pull) rather than back strength. I think triples might be too much volume, but maybe not.
ReplyDelete