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Friday May 19, 2017

18
May

Friday May 19, 2017

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

 

5 muscle cleans

3 hang power cleans

1 clean deadlift (up in 10 sec)

 

Strength: Power Clean

 

5 @ 65%

5 @ 70%

5 @ 75%

 

*take 5-10s between singles until 5 reps are done at each weight. These should be easy makes so focus on fast elbow turnover and keeping the bar close throughout the pull.

 

Conditioning:

 

Friday:

7 Min Ladder:

HSPUs

Deadlifts

3 Min Break

7 Min Ladder:

Pull Ups

Deadlifts

 

F: 135/95; 95/65

P: 185/135; 115/85

C: 225/155; 135/95

 

Coaches’ notes: The workout is an ascending ladder. For example 1, 1, 2, 2, 3, 3, 4, 4, 5, 5, etc. until you reach 7 min. Then you will rest for 3 min and repeat the ladder with two new movements.

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