March 16, 2019 – Competition

Clean Technique Warm-Up

(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

Followed by…

One set of:
115/75 lb Power Clean (no foot movement) + Push Press x 3 reps
Rest as needed

One set of:
135/95 lb Power Clean + Push Jerk x 3 reps
Rest as needed

One set of:
155/105 lb Clean + Split Jerk x 3 reps
Rest as needed” “Take 20 minutes to build to a 5-RM Tempo Back Squat @ 32X1

Goal should be more than 80% of your 1-RM.

A.
Take 10-12 minutes to build to a 5-RM Tempo Back Squat @ 32X1

Goal should be more than 80% of your 1-RM.

B.
Every 3 minutes, for 24 minutes (8 sets):
Clean
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%

C.
Four sets for times of:
400 meter run
10 Box Jump Overs (30/24”)
20 Farmers Hold Walking Lunge Steps (32/24kg)
40 Air Squats
20/15 Calorie Assault Bike
Rest 4 minutes

D.
Three sets of:
GHD Hip Extension with Overhead “Y”

x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds