Call Us: (303) 484-9732

Monday 1.7.13

7
Jan

Monday 1.7.13

Warm-up:
2×5 Wall Squat
2×10 Drop Squat
2×10 Hand Release Push-ups, 3 count hold at top
Mobility:
Mt. Climber stretch/wrist stretch
Strength:
1) 5x (1 Hang Power Clean + 1 Front Squat + 1 Shoulder 2 Overhead)
2) 6×1 Clean and Jerk @ 85% (full squat clean and split jerk all at 85%)
or
2a) 6×3 Hang Power Clean + Shoulder 2 Overhead
Notes:
 
Proficiency must be demonstrated on 1) in order to do 2), the Olympic standard clean and jerk.
If you are new or still working on technique, you will be required to do 2a).
Conditioning:
1000m Run
100 Push-ups (any style, chest to deck/full lockout)
10 Ground 2 Overhead, 155#/105#

Leave a Reply