banner

TUESDAY 181106

Warm-up:

Individual…

Row for 3 minutes

Foam Roll

Group…

With a KB, 5 reps on each side of:
single leg RDL + single arm front squats + bent over row + clean + goblet squat + single arm KBS

With a barbell, 5 reps each:
Stiff-legged DL + high hang clean + hang clean + muscle clean + front squat

Review the barbell work and positions

 

Strength and Skill:

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2 mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

 

Fitness:

Three rounds for time of:
10 Burpees
15 Goblet Squats
20 Jumping Lunges

 

Performance:

Three rounds for time of:
10 Hang Squat Cleans (155/105 lbs)
10 Burpee Box Jumps (24″/20″)

Time cap of 10 minutes.

 

Mobility:

Mash Quads

Roll Posterior

Banded Lats

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin