2014-09-19

FRIDAY WORKOUT

Some lift practice and some assistance movements to keep things healthy...

Today is important in the process of getting stronger... Just because you're not sweaty and dying doesn't mean these days aren't important so don't cherry pick!

POWER/SKILL:
Every TWO MINUTES for 20 total minutes moving weights up if things feel good...

Rep #1 - High Hang POWER Clean (2" dip ONLY with torso VERTICAL... This position is important so be PERFECT!)
Rep #2 - Hang POWER Clean (Slide the bar anywhere from mid-thigh to knee, bring it back to the hip BEFORE you jump!)

Start at just 65-70% of your best clean 1RM for the first set and ONLY go up if you're hitting the proper positions on each round...

WORKOUT:
5 BACKWARD Hand Push Ups (Elbows should be in also, do knees if needed)
10 Inverted Barbell Rows (Put an empty bar into a rack that's set up 2-3 feet off the ground, lay under it & pull up to it)
:15 Hollow Hold (Low back should be flat to the ground)
* Rotate through each of these movements for 10 minutes FOR QUALITY and NOT FOR TIME...

The goal is to get at least 5 rounds in during this time frame, but technique is priority, not speed...

POST YOUR WEIGHT & TOTAL ROUNDS TO COMMENTS

3 comments:

Lisa Dempsey said...

82#. Attempted 90# on last round but failed.
6rds +7 reps

Brianne Kemp said...

123#
4 rounds

Colin McDermott said...

225#
7 rounds