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Friday 2/5

Strength

Power Clean + Hang Clean + Clean: - 2 sets x 1+1+1 reps @ 75% 1 RM clean - 3 sets x 1+1+1 reps @ 80% 1 RM clean * Rest 60-90 seconds between sets

Complex is completed unbroken!


Conditioning “Daffy Duck”

For Time: 21-15- 9 Overhead Squats (95/65) Chest to bar - Rest 5:00 - For Time: 45 Overhead Squats (95/65) 45 Chest to Bar


Scaled Option: 12-9-6 Overhead Squats (65/45) Chest to Bar Pull-ups/Ring Rows/Barbell Rows

-Rest 5:00-

For Time

27 Overhead Squats (65/45) 27 Chest to Bar Pull-ups/Ring Rows/Barbell Rows


*Stimulus today is moderate intensity with a push on the barbell to go unbroken for workout 1 while chipping away with big sets for workout 2.

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Friday 2/26

Accessory: 5 sets 5. Negative Handstand Push-Ups * Kick and perform the descent as slow and controlled as possible (have abmat under head), once at the bottom kip back up and repeat. If unable to kip

Thursday 2/25

Strength: 3 Position Cleans (hang, below the knee, floor): - 2 sets @ 70% 1RM Clean - 3 sets at 75% 1RM Clean or a heavy moderate weight * rest 60-90 seconds between sets * *complete unbroken* Conditi

Wednesday 2/24

Accessory work: 4 Rounds 10 Bench Press (at moderate weight) 12 bodyweight rows - bar on rig 15 V-ups “Flying V” Teams of 2 2000/1600 Rowing machine or 96/72 Calorie Assault Bike 125 Synchro Air Squat

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