2014-06-06

FRIDAY WORKOUT

Skill Work 10 Minutes:
Tall Clean - Work up to a heavy load, but focus on technique.


Power Work:
Every 2 Minutes For 5 Rounds (10 Minutes Total)
Rep 1: Hang Squat Clean Thruster (must be a legit Thruster)
Rep 2: Full Squat Clean Thruster (see above... ha!)

*Use 70 - 75% of your Push Press 1RM to determine your weight for both reps.


Strength Work 10 Minutes:
Front Squat 3RM
*You will have only these 10 Minutes to get heavy for 3 Reps on Front Squat. You shouldn't need many warmup sets because the Squat Clean Thrusters from earlier should prime you for these. Don't waste any of your time, you don't have much!

6 comments:

Lisa Dempsey said...

Cleans/thrusters:
3 rds @70#; 2 rds @75#.

Warmed up with 3 front squats at 90# but my ankle was feeling sore so I stopped there.

John Dunn said...

Tall Clean 115#
Thurster complex 120#
Front Squat 225# x3

Eldon said...

195# tall clean
205#Thruster Complex
255# x 3 Front Squat

Jason Monroe said...

175
175
235

Chris Daniels said...

175
135
225

Colin McDermott said...

Tall clean: 185#
Complex: 170#
Front Squat: 285# x2 (ahhh)