HEAVY WEIGHTS! Be smart about this one!
WORKOUT:
12 Deadlift (155#/105#)
12 Hang Power Cleans (155#/105#)
12 Push OR Split Jerks (155#/105#)
Then change your weights & immediately perform...
9 Deadlifts (185#/125#)
9 Hang Power Cleans (185#/125#)
9 Push OR Split Jerks (185#/125#)
Then change your weights again & immediately perform...
6 Deadlifts (225#/135#)
6 Hang Power Cleans (225#/135#)
6 Push OR Split Jerks (225#/135#)
12 Minutes Only For This One!
There are two ways to scale this one so use both as needed...
Scale 1 - Reps... Change to 9-6-3 (if needed)
Scale 2 - Weight... The weight combos below are the only options...
#1 - 135#/155#/185# & 95#/115#/125#
#2 - 115#/135#/155# & 85#/105#/115#
#3 - 105#/125#/135# & 75#/95#/105#
#4 - 95#/115#/125# & 65#/85#/95#
#5 - 75#/95#/105# & 45#/65#/75#
Pick any combination you need but this one should be heavy!
POST YOUR TOTAL TIME TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
6 comments:
JK (C/#3) One PJ short
10:40 -option B (85/105/115)
Really enjoyed this one! Helped me push myself :)
I second what Joanna said!
11:10 B
My previous 1RM was 115# for hang power clean!
11:47 scale C (105/125/135)
Scale 2, option B. Two rds + 3 power cleans
Post a Comment