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Friday, April 21, 2017

20
Apr

Friday, April 21, 2017

Mobility/Activation: empty bar warm up for power clean x 2

5 tall muscle cleans
5 power cleans from hip (power position)
5 hang power cleans caught at parallel

Strength: Segment Clean Pull + Power Clean

Segment Clean Pull – bar stops for a pause at 2” off floor, at knee and finishes with a straight arm extension at the top

65% x 3 +1 x 3 sets
75% x 2+1 x 2 sets
85% x 1+1 x 2 sets

Conditioning:

3 Rounds of :30 work/ :30 rest

Min 1: Bear Crawl
Min 2: Backward Sled Drag 135/90
Min 3: Ring Dips
Min 4: Tire Flips
Min 5: REST

 

Your goal this work out is to be comfortable being uncomfortable! Try to push yourself the entire 30 seconds. Don’t cut yourself short. If you do not have ring dips, switch to box dips. Have fun training with different movements!

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