Make sure you hit a good warm up with emphasis on hip extension & hip external rotation (think elbow 2 instep stretch)...
POWER:
Hang POWER Clean (Barbell starts at hip level & is caught in an ABOVE parallel squat)
2-2-2-2-2-2
* 20 minute clock only... The above sets are progressive (add weight every set) & are the only sets you have (so warm ups are included within the listed sets)... Go heavy!!
WORKOUT: No Clock
" Abs "
30 second Hollow Rock/Hold (Hold a plate overhead :))
20 AbMat Sit Ups
10 Knees 2 Elbows
3 ROUNDS... Do post lifting on your own time with no clock... Keep moving from exercise to exercise though!
POST YOUR BEST WEIGHT TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
19 comments:
250# (PR of any clean!)
120#
98# (2#PR)
whoops..terrible math 3# PR
265# x 2
275# x 1 (hang clean PR, was my squat clean 1RM)
Brendan
115# (PR by 25#)
JK - 185# PR
108# PR
185#, PR
OFD
165# (PR)
140x1 PR
118# (PR by 15#)
Jill
145 pr
150#x1 (10# PR) finally made the record board!
lol - I did this wod a second time today (12 hrs after initial one) and got the EXACT same result...
120# - 7# PR since February
...my birthday's comin' up. :)
95 x 2, 100 x 1 PR. First time in triple digits!
103 #
-dani
143#
Kady- 135#, 140# x 1
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