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Spring Strength 5/14/15

IMG_2126

Dave and Billy getting there Zumba on for charity.

Warm-up:
10 Minutes
Skill work

Beginner Strength:
1×6 Muscle Clean
60 sec rest
1×6 Drop Clean
60 sec rest
Every 2 Min for 14 minutes
2 Clean& Jerk (not tap and go)

Advanced Strength:
Every 90 sec for 15 minutes (10 sets)
Complex
1 Clean RDL
1 Hang Squat Clean
1 Jerk
-increase if complex is completed.
3×4 Clean RDL@ 130% of heaviest weight lifted in complex.

Conditioning:
50 Kb Snatch (25 per arm)
20 Box Jump
10 Burpee Pull-ups
50 Kb C&J (25 per arm)
20 Box Jump
10 Burpee Pull-ups
50 Kb Swings
20 Box Jumps
10 Burpee Pull-ups

May 13, 2015 | News | 0

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