Heading into the belly of the beast tomorrow (Reebok HQ). I’ll be armed with nothing but the extra tone and strength in my leg and buttock muscles, and the 22 pound drool machine strapped to my chest. Deac and I will be at the Northeast Regional coaching one of my favorite people (Deacon thinks she’s “way too bubbly”), Alicia Gomes, and helping anyone else who wants the assistance of an Outlaw Coaching Staff (a.k.a. me and Deacon) who can now tell you the exact point in every workout where it’s most likely someone will drop something on their head. Please, come say hi, and help us take as much free Reebok shit as I can possibly stuff in Deacon’s “diaper bag” (I mean I’ll have a real diaper bag too—you assholes think I’m just gonna let my son poop in the parking lot? Wait… Where does Malleolo park?).
1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.
Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean.
2) EMOM for 7 minutes perform 2 Power Clean & Power (Push) Jerks @ 90% of the above.
1a) 4X3 1&1/4 Front Squats – MUCH heavier than last week, rest 60 sec.
1b) 4X9,7,5,3 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.
Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.
3 rounds of:
20 Ring Dips