SKILL: 10 minutes only
Burgener Warm Up
* Work all the vital positions for the clean & work on fast & smooth catches
(Use Bar Only)
STRENGTH: 18 Total Minutes
Hang Power Clean (Start Standing Up & Catch High)
3-3-3-3 (Aim To Start These Sets Around 85% Of Your Best Clean & Get To Around 95%)
* 12 Minute Cap On The Four Work Sets To Find Heaviest Load You Can... Perform 1 Set Of 3, 1 Set Of 2, Then One Final Set Of Just 1 Rep As A Warm Up... You Only Get 6 Minutes For These Warm Ups Before Starting Your Work Sets So Keep Moving!
IMMEDIATELY FOLLOWING THE END OF THE 12 MINUTE CLOCK...
WORKOUT: No Time Cap... Goal Is As Few Sets As Possible!
Perform 15-20 Reps Of Front Squats In As Few Sets As Possible With Highest Weight Achieved During Your Clean Sets... Trade Off With The Members Of Your Group... Use The Rest As The Other Members Of Your Group Go, But Be Ready To Go Right Away When You Are Up!
(Your Coach For Your Class Will Tell You How Many Reps To Try To Get Based On How Heavy Your Final Set Of Cleans Looks)
POST WOD:
Accumulate 3 Minutes Worth Of Hollow Holding In As Few Sets As Possible With As LITTLE Rest As Needed Between Attempts
POST BEST CLEAN WEIGHT, TOTAL SETS TO GET YOUR FRONT SQUAT REPS & TOTAL SETS TO GET YOUR HOLLOW HOLDS DONE
"Forging Elite Fitness In Midtown Omaha"
13 comments:
240#x3,
240 fs 3,3,2,2,2 (12 reps)
108x2 PR!!!
108 fs 3,3,3,3,3 (15 reps front squat)
140x3
140fs 5,5,5
3:30 holds
dave..good work megan
110 X 3
105 fs 10, 10
4:00 holds
Kevin
170#x3
170 fs x 15 (4,4,3,2,2)
80# x 3
3-3-2-2-2 @ 73#
Jill R
205 x 3
205 fs 4 x 5
Holds 6:30
160 on cleans
140 front squats
Roger
85# x 3
85x2,75X4,65x6,65x3..form was breaking down too much.
95# x 3
95# fs x 13 (5,4,4)
113# x 3
113# front squats 5 sets of 3
125# x3
125# fs (3,3,3,3)
225#
8-5-4
3:00 hold
Post a Comment