Skill
EMOM for 10 minutes
1 hang power clean + power clean
We’ll be on an EMOM timer for today’s lifting. Spend ten minutes working up in weight to a challenging hang power clean plus a power clean. It is up to you if you want to link your reps together or drop the bar between reps. Even though we aren’t squatting today you’ll still want to focus on dropping under the bar. Pull the bar from the floor under control, focus on reaching full extension and catching the bar in a partial squat with your chest up.
Workout of the Day
“DT”
5 rounds for time
12 deadlifts
9 hang power cleans
6 push jerks
*In honor of U.S. Air Force Staff Sgt. Timothy P. Davis who was killed on February 20, 2009 while he was supporting operations in OEF and his vehicle was struck by an explosive device.
In honor of Veteran’s Day we’ll be completing “DT” today. It is ok for the weight to be a bit of a challenge but you’ll want to make sure you can complete the six push jerks unbroken through most of the workout. Shoot to finish this workout in fifteen minutes or less. Make sure to test out several reps of each movement before the workout starts. While the push jerks will be the deciding factor for the weight you choose you’ll want all three movements to be done in sets throughout the five rounds. Choose wisely and avoid going too heavy just to get the “rx” on this one. Do your best to finish under 15 minutes and remember that moving well and moving fast always pays off!
standard:115/85 lb.
rx: 155/105 lb.
sport: 155/105 lb.
overachiever: 155/105 lb.
CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. Depending on the weight of your dumbbell or kettlebell you may want to bump up the total rounds a bit since people in the gym will be using a heavyish barbell. Something like 7 or 8 rounds for time would be a great option. For the deadlifts with a dumbbell or kettlebell you will want to start in a wider “sumo” stance tapping the ground between your feet with your weight. The hang cleans can alternate hands each rep and the push jerks can be broken up however you choose but try to keep things as even as possible as you go. Your score for today will be the total time it takes you to complete all your rounds. See you on the leaderboard!