11.08.2018

 In Workout of the Day

Warm Up

Run 250m

Then 2 Rounds of:

  • Squat to Stand x 5
  • Prisoner Good Morning x 5
  • Squat Jump x 5

Then 2 Rounds of:

  • RDL x 5 (45/35lbs)
  • Hang Muscle Clean x 5
  • Front Squat x 5

Workout of the Day

A. 5 Sets

  • Set 1 – 1 Power Clean (70% of 1RM PC) + 5 Front Squats
  • Set 2 – 2 Power Cleans (75% of 1RM PC)+ 4 Front Squats
  • Set 3 – 3 Power Cleans (80% of 1RM PC) + 3 Front Squats
  • Set 4 – 4 Power Cleans (85% of 1RM PC) + 2 Front Squats
  • Set 5 – 5 Power Cleans (88% of 1RM PC) + 1 Front Squat

Rest 2 minutes between sets.

B. Every 5 minutes, for 15 minutes (3 sets) for times of:

  • Run 400m
  • Power Clean x 9 @ 75% of 1RM

 

Leave a Comment