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Monday, July 17, 2017

16
Jul

Monday, July 17, 2017

Mobility/Activation: empty bar x 2 rounds
a. 5 good mornings
b. 5 back squats
c. 5 RDL

Strength: Clean Deadlift

*use % of your clean and maintain start position and bar path for the clean. Movement should end at the mid thigh with the shoulders still over the bar with hips and knees slightly bent
75% x 3 x 3 sets
85% x 3 x 2 sets
95% x 3 x 2 sets

Conditioning:
3 Rounds for time:
15 Hang Power Cleans
50 Double Unders
15 Hand Release Push Ups

Scaled: 95/65, 3x Double Unders
Rxd: 135/95, Double Unders

 

Coach’s Notes: This is a great work out to practice your hookgrip. Maintain the correct hang position. If you start to compromise the position, drop the weight and reset. Quality reps on the HR Push Ups! Try not to sag your back.

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