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Tuesday 2/09/21

Strength

2 position (Floor + Hang) Cleans: - (1+1) x 2 sets @ 80% 1RM Clean - (1+1) x 3 sets @ 85% 1RM Clean - rest 60-90 seconds between sets –


**Complex is completed unbroken if comfortable


Conditioning

“Ethel”

Task Tabata x 6 Rounds (12:00) 20 seconds of pull-ups -Rest 10 seconds- 20 seconds of push-ups -Rest 10 seconds- 20 seconds of step-back lunges -Rest 10 seconds- 20 seconds of squats -Rest 10 seconds-

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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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