SKILL: (10 Minutes)
Tall Clean (No Hip Drive, Shrug & Pull Down Under The Bar.. Click For A Video)
3-3-3
* Goal ISN'T To Go Heavy, But Instead To Learn When To Start Your Pull UNDER The Bar During Your Clean...
(Add Some Weight Each Set, But Don't Overdo It)
POWER: (20 Minutes... Once Time Is Up We're Moving On So Make Sure You Keep Up!!)
3 Position Clean
(5-6 Total Sets For Max Load)
* Each Set Consists Of THREE Total Reps, BUT Each Rep Will Start & Finish In A Different Position...
HERE IS THE BREAKDOWN FOR EACH REP OF THESE SETS:
Rep One - Hang Power Clean (Pick The Bar Up First Then Slide To Mid-Thigh & Catch High)
Rep Two - Power Clean (Bar Starts From The Floor & Finishes In A High Catch)
Rep Three - Full Clean (Bar Starts From The Floor & Finishes In A Full Squat Catch & Stand)
WORKOUT: (4 Minutes)
Tabata Clean & Overhead (You Can Press, Push Press OR Push Jerk)
* 8 Total Rounds *
(Tabata Is 20 Seconds Of Max Reps Followed By 10 Seconds Of Complete Rest Per Round)
** Use EXACTLY 50% Of Your Heaviest Load Achieved On Your 3 Position Clean **
POST ALL RESULTS TO COMMENTS
10 comments:
205#
73#, 47 @ 33#
190#
45 @ 95#
105#
37 @ 55#
70#
41 @35#
Noon Class 52reps @70#
Roger
75#, 33# 58 reps
126
39 #63
Sarah W
185, 56reps-95#
Megan
105#
45 reps @ 55#
Post a Comment