Session 1
Warm up - 500m Row easy, crossover symmetry activation, couch stretch, pigeon stretch, 2 rounds of: 10 shoulder rolls + 10 kip swings + 10 barbell power cleans w/stretch front rack @ top + ankle stair stretch
Power Clean + Hang Clean + Power Clean
6 x 3 reps (Slightly lighter than 2’s last week)
*Shoot for 80% for these 3’s. All sets at the same weight.
Every 4:00 x 7 rounds
21 GHD SU
15 Box Jump Overs 24/20”
9 Power Cleans (Moderate singles) 125-185#
*Pick a weight on the power cleans you do singles with.
Session 2
Warm up - couch stretch, pigeon stretch, straddle hamstring stretch, ankle stair stretch, 2 rounds of: 15 air squats + 15 shoulder rolls + 14 single arm DB Press (7 each arm)+ 5 Underhand Chin Ups
Front Squat
2 Waves:
3-2-1
*Increase the weight from 3-2-1.
*Go just a touch heavier on your second wave than your first.
21-15-9
Push Press 95-135 lbs
Front Squat 95-135 lbs