Strength
Clean Pull + Power Clean
- x 5+1 x 4 sets
Notes
Today’s strength is a clean complex. You will complete 5 clean pulls and 1 power clean for 4 working sets. You will use the same weight for every working set and the goal is to successfully complete the lifts (the power clean will be the hard part) for all working sets. If you accomplish that, the following week you will use a slightly heavier weight. Here is an example of how this could look in practice:
Week 1: 100×8, 100×8, 100×7, 100×7
Week 2: 100×8, 100×8, 100×8, 100×7
Week 3: 100×8, 100×8, 100×8, 100×8
Week 4: 105×8, 105×8, 105×7, 105×7
Etc…
Focus on driving vertically for all 5 clean pulls. Keep the bar close to the body throughout the pull. Then focus on your foot work during the power clean. A star-fish power clean will not count as a successful rep and you will want to use the same weight the following week.
Conditioning
3 Sets
Complete as many rounds as possible in 3:00:
- 6 Dumbbell Box Step Ups
- 15m Forward Crawl
Rest 3:00
Notes
Today’s workout is 3 rounds of 3-minutes of work with 3-minutes of rest between rounds. Your score is the number of rounds and reps completed across all rounds.
The step ups should be done with a moderate weight that allows you to maintain unbroken sets of 6.
The forward crawl is a contralateral where the knees hover just off the ground and the back is flat and parallel to the ground. The 15m will be done in two 7.5m segments.