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WEDNESDAY 20201230

Warm-up

:60 on Bike/Rower
10 PVC Passthru
10 PVC Good Mornings
10 Internal/External Hip Rotations/side
10 Reverse Lunges/side
10 Scorpions
10 Downward/Upward Dogs
10 Cat Cows
10 Super Bird Dogs
10 Spiderman Stretch w/Reach
Wrist Stretch

Barbell Warm-up for Power Clean:
5 Clean Deadlifts
5 Muscle Cleans
5 Elbow Rotations/Side
5 Hang Power Cleans
5 Front Squats
5 Hang Squat Cleans
5 Strict Press
5 Push Press
5 Push Jerk


Strength and Skill

Every 2:00 for 12:00 (6 sets):
1 Squat Clean + 1 Power Clean and Jerk*

* Drop/reset after squat clean. Jerk can be Push Jerk or Split Jerk. Start moderate and build to a heavy in this complex for today.


1 Squat Clean + 1 Power Clean and Jerk

1 Squat Clean + 1 Power Clean and Jerk*
* Drop and reset after squat clean. Jerk can be push jerk or split jerk.

Scoring: Load


FITNESS 20201230

Every minute on the minute for 15 minutes (5 Rounds For Reps):
Min 1 – :30 Max Effort Plate Hops (45# Plate) or Single-Unders/Speed Steps
Min 2 – :30 Max Effort Sit-ups
Min 3 – :30 Max Effort Single Arm DB Hang Clean and Jerk (35-40, 25-30#)

Score = total reps (Hops/Singles+Knee Raises+DB Clean and Jerk).

Scoring: Reps


PERFORMANCE 20201230

Every minute on the minute for 15 minutes (5 Rounds For Reps):
Min 1 – :30 Max Effort Double-Unders
Min 2 – :30 Max Effort Toes-to-Bar
Min 3 – :30 Max Effort Power Clean and Jerk @ 70-80% of Today’s Clean and Jerk Complex

Score = total reps (DU+Toes-to-Bar+Clean and Jerk).

Scoring: Reps


At Home Workout

Every minute on the minute for 15 minutes (5 Rounds For Reps):
Min 1 – :30 Max Effort Plate Hops (45# Plate) or Single-Unders/Speed Steps
Min 2 – :30 Max Effort V-Ups (or sit-ups)
Min 3 – :30 Max Effort Single Arm DB/KB Hang Clean and Jerk (35-40, 25-30#)

Score = total reps (Hops/Singles+V-ups+DB Clean and Jerk).

Scoring: Reps


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