2014-06-09

MONDAY WORKOUT

Time for a test and an ass kicker!

POWER TEST:
3RM Clean (Any catch counts, but you MUST come from the floor each rep)
(You may also drop each rep once you are locked out at the top)

Use this weight progression if you have a 1RM clean...
1st Set - 60% for 2-3 reps
2nd Set - 75% for 2 reps
3rd Set - 80-85% for 1-2 reps
4th Set - 85-90% for 3 reps
5th Set - 90-95% for 3 reps (This assumes you made the Set 4 weight)
6th Set - 95-100% for 3 reps (Again, you have to have made the weight from Set 5 to go up)

15-20 minutes for this one!

WORKOUT:
6 Power Cleans (93#/135#)
9 Lateral Barbell Jump Burpees
12 Wall Ball Shots (20#/30#)
* 5 Total Rounds *
(10 minute cutoff)

The wall ball weights are heavier than usual and you have the option to UPSCALE even more and reduce reps, if you want... Here are your other options:

#1 - 25#/35# for 10 reps
#2 - 30#/40# for 8 reps
#3 - 35#/50# for 6 reps

If the standard wall ball weights (14#/20#) are hard for you already then stick with them and see if you can do unbroken sets!

Push hard and see if you can finish all 5 rounds!!

POST YOUR BEST 3RM CLEAN WEIGHT (AND IF IT'S A PR!) AND TOTALTIME FOR THE WORKOUT OR TOTAL ROUNDS AND REPS COMPLETED

12 comments:

Emilie Goldsberry said...

120#, got 125# 3 of 4
4 WB left in the 4th

Jordan said...

235#
9:11 with a 35# WB

Darren said...

170#
3 rounds + 9 burps RX

Lisa Dempsey said...

80# (then as a bonus...90# 1x= PR)
3 rds + 15 reps 75#/14#

Eldon said...

260#
8:58 40# wb's

Anonymous said...

145#
3rnds plus 7reps 25# wb's
father time

Crystal Stidham said...

125#
4rds+7 burpees @ 95#, 20# wall ball

I really like the heavier med ball... it makes the fat parts of my butt hurt.

Anonymous said...

113# x 2
3 rds + 7 burpees (83#)
Jill

pirish said...

155# x 3
3 rds. + 4 burpess

Chris Daniels said...

205#
3rds +7reps 30#

Rachel said...

128x3 power clean, 3 rounds plus 4 cleans
83#

Rachel said...

128x3 power clean, 3 rounds plus 4 cleans
83#