09
01
2019

Training 1-10-2019

By AJ 0

Warm up: Joint Mobility/Dynamic

Strength:

A) Complex Prep

3 x Muscle Cleans
Rest 20 Seconds
3 x Power Clean
Rest 20 Seconds
1 x Clean Pull + 2 x Floating Power Cleans
Rest 20 Seconds
1 x Clean Pull + 2 x Floating Full Cleans

*Complex not to be performed at a weight heavier then 95/65

B) 1 x Complex

1 x Muscle Clean
3 x Floating Power Cleans

C) 1 x Complex

1 x Power Cleans
2 x Floating Full Cleans

D) 1 x Complex

1 x Clean Pull
1 x Floating Full Clean

*You only get two attempts at each complex, if you hit your first move onto the next one.
*You are allowed 60 seconds between lifts

Conditioning:

3 Rounds of the Following

2 Minutes to complete 50 Russian Swings
Directly Into a 3 minute AMRAP of the Following

5 Hang Full Cleans (95/65)
10 Box Jumps
10 Lunges

*Each Round of the workout is 5 Minutes in durations. You have two minutes to complete your 50 swings at the start of the workout. When your 2 minutes is up your the 3 minute AMRAP begins. You can choose any weight you want to for the 50 swings, these do not have to be unbroken. But, the goal with any weight choice is the ability to get the work done in the 2 minute window

Cool Down: 3-5 Minutes of Light Monostructural

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