Warm up:
5 min DROMs
Goblet squat x 8
KB halos x 8
Barbell complex
Power:
1) Clean from blocks (above knee) 2RM – 2 x 2 @ 65% (175#, 190-1-f, 115#)
2) BTN Jerk from blocks (drop every rep) 2RM – 2 x 2 @ 65% (170# no blocks, 105#)
Conditioning:
For time
Row 1K (3:30 on Airdyne)
50' Handstand Walk (shoulder touches)
30 Thrusters 135/95 (105#)
50' Handstand Walk (shoulder touches)
Row 1K (3:30 on Airdyne)
Time: 17:00
Showing posts with label Clean from blocks. Show all posts
Showing posts with label Clean from blocks. Show all posts
Wednesday, July 30, 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
Subscribe to:
Posts (Atom)