Saturday 8-17-19


tttTD14
12min AMRAP
60 TTB
50 BF Burpees
40 Deadlift @ 225 / 155#
30 Strict HSPU

* See video coaches tips, workout evaluation, movement standards.


SCALED

tttTD14 Scaled Version
12min AMRAP
60 Hanging knee raises
50 BF Burpees
40 Deadlift @ 155 / 105#
30 Strict press @50-60% bodyweight

* See video coaches tips, workout evaluation, movement standards.


ADDITIONAL SANCTIONAL TRAINING


Part 2: Barbell Speed Ladders

Overhead squat

5 reps @225/155
3 reps @245/165#
1 rep @265/175#
* 3 min cap
(65, 70, 75% 1rm for scaled loading)

Squat clean
3 reps @275/190#
2 reps @295/200#
1 rep @315/210#
* 3 min cap
(75, 80, 85% 1rm for scaled loading)

Power clean and push jerk
10 reps @135/95#
5 reps 185/130#
1 rep @225/155#
*3 min cap
(40, 60, 70% 1rm for scaled loading)

Coach’s Note: Barbell speed ladders are an exciting part of the sport and commonly tested. The things you need to think about to excel at ladders are quick set ups, getting over the bar quickly, standing up quickly, and all of the little details that can make a one second difference over a short time window. So as you are approaching these keep that in mind and try to be aware of where you could potentially be losing time.