Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
2 Hang Clean + Clean

The hang clean is where you really get to practice hitting the launch position. Get to that same position when you pull from the floor. Move up in weight each set.

Followed by...

3 sets of:
Clean Pulls x 3 reps

Don't just hit the bar off the legs.. make sure you brush UP and keep your lats engaged, so that bar doesn't bang OUT.

B. Ascending Ladder for 7 Minutes:
1 Power Clean (155/105)
30 Double Unders
2 Power Cleans (155/105)
30 Double Unders
3 Power Cleans (155/105)
30 Double Unders
Continue adding (1) Power Clean per round until time expires...

C. Optional Accessories:
3 sets of:
Back Extensions x 12 reps
KB Side Bends x 25 each side
Rest as needed
Comments
See Older Posts...