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Friday May 8, 2026 |
FRIDAY 8 MAY 2026(Reps, Rx2, Rx3) Every 2:00 x 5 Sets: 2 x Clean Grip Deadlift + Low Hang Power Clean *Rest 10 seconds between reps within each set Start at 70% of 1RM Clean and build to a heavy for the day across all five sets. 'Blackbird' For Reps 4 Sets: 3:00 AMRAP / 1:00 Rest 3 Power Cleans 3/3 Single Dumbbell Deficit Push-Ups 9 Single Dumbbell Box Step-Overs * pick up where you left off Score: Total Reps Goal: 2+ Rounds (36 Reps) Per Set Rx: 105/155lb | 35/50 | 20/24' Rx2: 95/135lb | 25/35 | 20/24' Rx3: 55/75lb | Alt. or body weight | 16/20'
WARM UP FRIDAY 8 MAY 2026(No Results Tracked) Warm Up 2 Sets: 10 Bend and Bows 10 Alternating Overhead Tricep / Lat Stretch 6 Box Step-Ups + 6 Crossover Box Step-Overs 8/8 Banded Shoulder External Rotations 8/8 Banded Shoulder Internal Rotations -- 3 Clean Grip Deadlifts (Empty Barbell From Mid-Shin) 3 Low Hang Muscle Cleans 3 Low Hang Power Cleans - Add Loads (light / warm-up) - 3 x (1 Clean Grip Deadlift + Low Hang Power Clean) - Then ... Take 3-4 Sets (5 minutes) to build to starting loads on the bar. -- Primer 2 Sets at working pace: 3 Power Cleans @ working load 3/3 Single Dumbbell Deficit Push-Ups (one hand on dumbbell) 6 Single Dumbbell Box Step-Overs @ working weight and height Use this to confirm Power Clean loading, push-up setup, and box step-over variation before 'Blackbird' begins.
STIMULUS AND OBJECTIVE FRIDAY 8 MAY 2026(No Results Tracked,  COACHEShttps://prvnaffiliatemedusaweek8.netlify.app Video brief: https://youtu.be/D9ljaq7kZ6A?si=UkK2DkGvSet5RFW0 Goals: 2+ Rounds (36 Reps) Per Set Stimulus: Posterior Chain / Upper Body Horizontal Press RPE: 8/10 Primary Objective: Complete ~2 full rounds per set, roughly one minute per round, and hold that standard across all four intervals. Secondary Objective: Consistent rep totals across all four sets, meaning the output in set four should mirror the output in set one.
MayResults 222Benchmark PRs 1Comments 0 |
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 | Happy Birthday: Norm |
