2011-11-13

SUNDAY WORKOUT

SKILL WORK: 
* Work On Your Footwork (Not Catching Excessively Wide)
* Work On Really Engaging Your Midline & Hips/Legs To Catch The Bar...
3 Sets Of 5 Reps... Lighter Weights

POWER WORK: 
Clean (Any Variation You Want - Hang Power, Hang Squat, Starting From The Floor, Etc)
3-3-3-3-3-3
* Steadily Work Up & Either Attempt To Reach A New 3 Rep Personal Best OR Get Some Practice At A Weight Above 85-88% Of Your Current Best 1 Rep Max...
* The First Three Sets Of The Six Will Be As Follows:
1st Set - 60% Of Your Best Max
2nd Set - 70%
3rd Set - 80%
... After This You Can Go As High OR Low As You Want For The Last Three Sets, However They All Must Be Higher Than 85% Of Your Best 1 Rep Max...


WORKOUT: Can Start This Whenever You Finish Your Clean Sets
10 STRICT Toes 2 Bar, 15 GH Sit Ups, OR 20 Straight Legged AbMat Sit Ups (Pick What's Hardest)
20 Platform Hip Extension / Leg Curls (Keep Butt Off The Ground The Whole Way)
* 5 Rounds *
* Not For Time... But For Quality...

POST ALL RESULTS TO COMMENTS

1 comment:

VanBeek Fitness said...

Clean Results: 3RM (Any Catch)
Lizz - 109# (Hang Squat)(5# PR!)
Dave - 146.5# (Power Cl)(5.5# PR!)
Roger - 165# (Power Cl)(8# PR!)
Carolyn - 78# (Power Cl)(1.5# PR!)
Carrie - 135# (Hang Pwr)
Barb - 109# (Hang Pwr)
Jeremy - 185#X2 (Power Clean)
Sharon - 104#X2 (Hang Clean)
Lori - 51# (Hang Squat)
Susan - 51# (Hang Power)
Kim - 89#X2 (Hang Power)
David - 61# (Hang Squat)
Keith - 55# (Hang Power)
Emily - 96# (Power Clean)
Michaela - 89# (Hang Squat)