Clean Practice
3 position Power Clean (floor, hang, high hang)
3 Position Squat Clean (floor, hang, high hang)
~then~
Squat Cleans
3-3-3-3-3
6-27-12
6-26-12
Back Squat
Every minute on the minute for 9 mins (10 rounds) perform 2 Back Squats at 65% of 1 rep max
5 rounds for time of:
10 Kettlebell swings, 53/35
15 Pull ups
10 Box Jumps, 24/20
6-25-12
For load
Shoulder Press, 5-5-5-5-5
Push Press, 3-3-3-3-3
Split Jerk, 1-1-1-1-1
All press movements are performed from behind the neck. These are heaviest possible loads (working up in weight each time). Rest as needed between lifts. Complete all SP, then PP, then SJ.
6-22-12
15 mins Snatch Practice
3 rounds for reps
Max reps Push Press, 65% of 1 rep max
30 Double-unders
6-21-12
For Load:
5 rounds of:
1 Power Clean + 2 Front Squats
These are not Squat Cleans…Power Cleans. If you cannot catch and control in the power position, you are too heavy. Rest as needed between rounds.
~then~
4 rounds for time:
10 Hang Power Cleans, 50% of above load
15 Box Jump, 24/20
20 Knees to elbow
6-19-12
For 20 minutes, complete the following:
10 rounds of:
3 Snatches, 135/95
15 Wall-balls, 20/14
For the remainder of the 20 mins, “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
6-15-12
Tabata:
Close-grip push-up
Sit-ups
Air Squats
Supermans
Ring push-ups
The above exercises will be performed using the Tabata Interval Method (20 secs of work followed by 10 secs of rest for 8 rounds). Athletes will complete all 8 rounds before moving to the next exercise. There will be a 1 minute rest period between rounds.
6-14-12
Establish a 3 rep max on Deadlift
~then~
AMRAP in 12 mins of:
10 Deadlift
20 Kettlebell swings, 53/35
30 Double-unders
Note: Use 50% of your deadlift 3RM for your AMRAP load.
