Wednesday, August 12, 2014

Clean Drills (Barbell only) 5X each

-Clean Pull past knees

-Clean Pull

-Power Clean Above Knee

-Power Clean + FS

-Squat Clean + Jerk

A. Clean + jerk  

70%x3 120#

80%x3  140#

90%x2  160#

95(2x1)  165#

No belt needed

B. Clean Pulls  

100%(2x3) 180#

110%(2x2) 200#

C. "Hell"

15:00 CAP (max effort)

30 Cal Air Dyne

50 Wall Balls

150 Double Unders

50 Burpee box jump overs

30 HSPU

Annoying- got the same # of HSPU (7) as first week I tried this. NEED to work cardio especially with burpees.

D. Shoulder Stability Work (Come See me) 3x10

    - Scap Squeezes w/5 second hold

    - Chest Supported Y's (2.5/5lb plate)

E. Transverse dumbbell swings 3x10 (ea side)