2014-04-30

WEDNESDAY WORKOUT

Little educational piece that should help those of you with some lower back issues today so come in and lift heavy and learn something! :)

PRE-WOD ANTI-EXTENSION WORK:
2 Sets of the following done for QUALITY:
1.) Barbell Roll Outs (6-10 reps)
2.) Medicine Ball OR Stability Ball Jack Knives (4-8 reps)
* These are meant to be done SLOW and UNDER CONTROL with ABSOLUTELY NO LOWER BACK movement... 

POWER:
3 Part Clean Complex
- Rep 1 - Hang Clean (Power Catch OR Squat)
- Rep 2 - Front Squat (If you squat catch rep 1 this DOES NOT count as your front squat)
- Rep 3 - Squat Clean (From the floor)
* Get as heavy as possible in 5-6 total sets of the above complex...

You will have 15-20 minutes for this part

MORE POWER: :) 
Clean Pulls
3 sets of 3 reps 
* Use your best clean max to figure out your weights...
- Set 1 - 100% of your best clean
- Set 2 - 105%
- Set 3 - 110%

Perform a set every 2-3 minutes

SHOULDER REHAB:
Do as much work as your can in 60 seconds at each station with 30 seconds to transition:
#1 - Band Shoulder Stretching (Thick Black or Green Bands ONLY)
#2 - Band Pull Aparts (Small Blue OR Thicker Red Bands ONLY)
#3 - Band External Rotation (Back & Elbows Against Wall)(Small Red,Orange OR Purple)

Go through each station TWICE and get some quality reps in...

POST YOUR BEST LOADS FOR EACH LIFT TO COMMENTS 

10 comments:

Emilie Goldsberry said...

120# for clean complex
145# for clean pull

Lisa Dempsey said...

85# clean complex (PR for the hang clean part)
95# clean pull

Kevin said...

160, 220

Kris said...

The 3 part clean complex looks like a great workout.

Darren said...

165# clean complex
205# clan pulls

Crystal Stidham said...

Clean complex: 135#
Clean pulls: 160#

Carolyn said...

78#, 98#

Colin McDermott said...

255# (missed full squat clean)
305# clean pull

Jason Monroe said...

205 missed 225
255

Rachel said...

98# and 148#