Strength: Make progressive jumps in weight. Have a plan in mind before starting. The 1 second pause is merely to break up phases of the lift. Make sure it’s a full one-one thousand. This is a repeat benchmark from Month 2/Week 1
Metcon: Power cleans are intended to be heavy and can be done in singles. Goblet squats need to be heavy as well and challenging to be done in sets of 10. The objective today is to perform all sets of power cleans efficiently with a challenging load and manage overall fatigue with goblet squats albeit the loading is heavier.
Strength
Paused Back Squat: Work up to a 3RM. Rest 2:00
– 8-10 Sets
– 1 Second Pause
WOD
“Lights Out”
For time:
15-10-5
Power Cleans (165, 115)
30-20-10
Goblet Squats (53, 35)
Rx+:(185, 125) (70, 53)
L3: (135, 95) (45, 35)
L2: (115, 75) (35, 25)
https://youtu.be/vsigtvDxWUE