2014-10-03

FRIDAY WORKOUT

Barbell skills and "Abs 3: RIPPED"

SKILL/POWER:
3 Postion POWER Clean Complex
- Rep 1 - From the Floor
- Rep 2 - Below The Knee (Stand up first, then reset to below the knee before finishing the lift)
- Rep 3 - Mid-Thigh (Again, stand first then slide to the middle of your thigh before finishing)

Perform a new set every 3 minutes for 7 total rounds starting at 60-70% of your best 1RM Clean...

Hammer proper positions and ONLY move up if you are hitting things correctly...

You SHOULD NOT start missing reps until the final TWO SETS if you decide to go heavy...

Constant misses WILL NOT help you...

WORKOUT:
"Abs 3: RIPPED"
60 second Hollow Hold
40 Med Ball Slams (20-30#/35-50#)
20 STRICT Knees 2 Elbows (NO BACK SWING OF THE LEGS PERMITTED)
(6 minute cutoff... We will stagger waves of 4-6 athletes every 3 minutes)

Ribs down and low back flat into the ground for the Hollow Hold... This is an important position for your lower back protections and for WOD performance so stay strong!

POST YOUR BEST WEIGHT AND TOTAL TIME TO COMMENTS

9 comments:

Anonymous said...

130#
4:55 40#
Dave

Rachel said...

113#
5:20 30#

VICE said...

100#
30#
4:31

Eldon said...

240#
4:38/50#

John Dunn said...

155#
4:05 40#

Sharon said...

95#
4:38 20#

Lisa Dempsey said...

63#-70#
4:24 25# slam ball

Colin McDermott said...

245#
3:38 (40#)

Brianne Kemp said...

125# (missed last rep at 130#)
4:41 (30#)