2015-04-19

SUNDAY WORKOUT

A few more tests so we have some solid "off-season" numbers to keep improving...

TEST:
Clean 1RM (Any style)
* Same approach as Snatch, but try to work up a little more aggressively...

Try to be done in just 6-8 total sets...

20 minutes!

WORKOUT:
Front Squats (153#/225#)(Use 80-85% of your best Clean... Must clean into position)
Weighted STRICT Pull/Chin Ups (30-35#/50-55#)
12-9-6 of each
(10 minutes)

Make this one heavy, but make sure you can keep moving steadily through the reps for this one...

Scale weights or go to just Bodyweight on pull ups, if needed...

Use a lighter weight and do 15-12-9 for reps if you are still relatively new and perform negatives or holds as a sub for regular pull ups...

POST YOUR BEST WEIGHT AND TOTAL TIME TO COMMENTS

2 comments:

John Dunn said...

210# clean 15# PR
9:44 165# & 30#

Susannah Dunn said...

150# clean (7# PR)

8:44 @125#/negatives