Friday 10/30/15 - Time to Step Up

October 30, 2015


W:1 4 Sets:
5 Clean Low Liftoffs
5 Clean High Liftoffs
5 Clean from Hip
5 Hang Clean
5 Clean

Start with empty bar. Add a little bit of weight each set.

M:1 Clean + Front Squat + Clean
1@80%, 1@85%, 1@90%, Build to a Heavy 1 of the Complex

M:2 30-20-10 for time:
Barbell Step-Up 95#/65#
Butterfly Sit-Up

POP (Points of Performance) for Step-Up:
-Three points of contact with foot: big toe, little toe, heel
-Keep torso upright throughout ROM, do not use forward lean to cause momentum
-Minimal involvement of rear leg to aid in ascent
-Keep movement safely controlled on descent
-Aim to use a height which brings the athletes hip below parallel if possible
-Prescribe load which allows the above points of performance to be maintained

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