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Spring Strength 5/7/15

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Warm-up:
10 Minutes of Handstand and Double Under work.

Beginner Strength:
1×6 Muscle Clean
60 sec rest
1×5 Drop Clean
then…
Every 2 minutes for 14 min
3 Hang Squat Clean & Jerk

Advanced Strength:
Every 2 min for 16 minutes
Complex
1 Clean RDL
2 Hang Squat Clean
2 Jerk
– Don’t put the bar down!
– increase weight if complex is completed.
then…
3×5 RDL
60 sec rest

Conditioning:
Courtesy of Main Site

5 rounds for time of:
15 kettlebell swings, 2 pood
15 deficit push-ups, hands on 25-lb. plates
Run 400 meters

May 6, 2015 | News | 0

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