SKILL:
Practice Our Variation Of The Bergener Warm Up With Light Weight First (25-45#)
1. Front Squat and Overhead Press X 3 Reps
2. Tall Clean (Shrug and Catch) X3
3. Down, Up and Shrug (Create Momentum and Elevation On The Barbell) X3
4. Down, Up, Shrug and POWER Catch X3
5. Add On Some Push Press/Push Jerk/Split Jerk Practice X 2 Reps Each
WORKOUT:
1 Stair Sprint OR 200m Run
3 Hang Power Clean + Overhead Anyhow (Press, Push Press, Push Jerk, and Split Jerk Are Acceptable)
1 Stair Sprint OR 200m Run (Do What Your DIDN'T Do The First Time)
5 HPC + Overhead
1 Stair Sprint OR 200m Run (Again Alternate This One Depending On What You Did Before)
7 HPC + Overhead
* 3 Total Rounds *
** The Bar Must Pass Below Knee Level To Start The Power Clean
15 Minute Cutoff For This Workout
Post Load Used (Try to use 60-70% of Your Best Overhead Max OR 85#/115#) and Total Time To Comments
"Forging Elite Fitness In Midtown Omaha"
1 comment:
Results:
1. Carrie - 2 1/3 RDS (89#)
2. Dave - 2 1/3 RDS (95#)
3. Luke - 15:00 (86#)
4. Barb - 2 RDS + 1 Stair (81#)
5. Sharon - 2 RDS + 1 Stair (65#)
6. Megan - 2 2/3 + 1 Stair + 5 Knee to OH (55#)
7. Jenni - 2 1/3 + 200m (50#)
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