Wednesday, November 13, 2013

Clean it up.

Warm-up (Skill): 3 Rounds, not for time of:

OH Squat hold x 20 Seconds

DB Snatch x 8-10 reps each arm

*Outside of being an awesome trap builder, I like the overhead shrug because it helps increase capacity for holding or carrying heavy stuff above your head. Moreover, if you’re someone who sits in scapular depression, this can be a good exercise to help bring you up to neutral.

MetCon: EMOM for 10 Minutes: 

5 Strict Pullups

Strength: Six Sets of: High Hang Clean + Power Clean + Jerk

-Drop the weight after the Hang Clean, Reset, then perform the clean and jerk.

-Progressively RAMP up each set.

-Rest (2) Minutes between sets

Strength: Shoulder Press (5-3-1) 
(Rest 3-5 minutes between working sets)

75% x 5
85% x 3
95% x 1+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Strict Press is 135#, your percentages will be based off of 90% of 135# (120#).

-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

MetCon: Complete as many reps as possible in 6 minutes of:

10 Ring Dips
10 Pull-Ups

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