Just a few weeks left of this strength cycle!
Keep progressing your weights from last Sunday...
Warm ups: 6-7 minutes
60% x 5 reps
70% x 3 reps
80% x 2 reps
REST 2 MINUTES
Then perform 1 set of 3 reps @ 3-5 MORE pounds than your last 3 rep set from last week...
(Should be between 90-95% or more at this point)
Every minute on the minute for 8 minutes for SPEED & PERFECT TECHNIQUE:
3 Power Cleans @ 70% of your best 1RM Clean
As many Legless Rope Climbs as possible in 4 minutes with 8 RUSSIAN KB Swings (53#/70#) at the top of EVERY minute, this includes the first minute of the workout
Scale the height you climb if you need to
Use your legs if you begin to fear for your life at any point :)
Also scale the swing reps to 4 or 6 if you're not proficient at rope climbs quite yet...
POST YOUR PRESS WEIGHT, CLEAN WEIGHT AND TOTAL ROPE CLIMBS TO COMMENTS