Friday

“HAPPY HOUR”

This will become a grip intensive workout, where management of the first round is important.
Short breaks on the initial 12 power cleans can be a smart decision for many athletes. Although you may be able to unbroken on these 12 repetitions, we want to recognize where the workout will slow down for us on the pull-up bar if we expend a large chunk of our grip and pulling strength early. Breaking this into 3 quick sets of 4, or 4 sets of 3, can be a smart move for athletes. Singles are absolutely an option as well if we can quickly get right back on the bar.

On the push jerks, take a composure pause before you begin your set. Take an extra breath as we want to bite off larger chunks here. Where we can complete singles on the cleans, we do not want to find ourselves breaking these 12 reps any more than twice, if not less. Knowing that it takes an extra clean to get to our front rack, let’s take the extra breath beforehand to ensure we can bite into larger sets here.

On the CTB Pull-Ups and TTB, break these early as well. It isn’t about round 1, but rounds 2 and 3. This is where the separation occurs. There is no right or wrong repetitions scheme here in terms of specific numbers, but we are looking for consistency. If we can hold 4-4-4 for all three rounds, but not 6-6 (and it turns into 6-6, 6-4-2, 5-3-1-1-1-1) default to 4-4-4.