Power
1) Pause Clean (2 count at top of knee): 5rm (150#)
Accessory
1) Pendlay Rows: 4X5 – heaviest possible, rest 90 sec. (175#)
Conditioning
For time:
Row 1k (sub: 100 SDLHP)
20 UnBroken Weighted Box Jumps 20″ AHAP (step down) (20# DBs)
30 TTB
10 UnBroken Weighted Box Jumps AHAP 20″ (step down) (20# DBs)
15 TTB
Row 1k (sub: 100 SDLHP)
Time: 16:48
Showing posts with label Weighted box jump. Show all posts
Showing posts with label Weighted box jump. Show all posts
Wednesday, June 4, 2014
Wednesday, May 7, 2014
140507 Clean from Blocks
Warm up:
5 min DROMs
BBG
1) Clean from Blocks (power position): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%
3RM=190#, 180# x 3, 170# x 3
Accessories
1a) Weighted Box Jumps: 3X10– heaviest possible, rest 60-90 sec. 25# DBs @ 20" box
1b) Russian KBS: 3×20 36/24kg 35#
Conditioning
3 rounds for time of:
Row 500m (50 sumo deadlift high pull)
50 Double-Unders
25 Thrusters 45/35#
Time:
2 rounds in 13:41
5 min DROMs
BBG
1) Clean from Blocks (power position): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%
3RM=190#, 180# x 3, 170# x 3
Accessories
1a) Weighted Box Jumps: 3X10– heaviest possible, rest 60-90 sec. 25# DBs @ 20" box
1b) Russian KBS: 3×20 36/24kg 35#
Conditioning
3 rounds for time of:
Row 500m (50 sumo deadlift high pull)
50 Double-Unders
25 Thrusters 45/35#
Time:
2 rounds in 13:41
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