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Monday, January 27,2014

A.
In 18-20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
50% of 1-RM x 3 reps
65 % of 1-RM x 2 reps
75% of 1-RM x 2 reps
85% of 1-RM x 1 rep
90% of 1-RM x 1 rep
95% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
Then
Working in intervals of 60 seconds of work followed by 60 seconds of rest,

Complete 5 rounds of:
5 Power Clean(155/105)
10 Box Jumps(24/18)

B.
3 sets of:
6-8 Deadlift @ 20X1
Rest 45 seconds
6-8 Dumbbell Shoulder Press @ 20X1
Rest 45 seconds
10 Russian Step-Ups each leg
Rest 45 seconds
45 second Plank Holds
Rest 45 seconds
Then…
6 minute A.M.R.A.P. of:
3 Burpees
6 Box Jumps
9 Kettlebell Swings (Heavy)

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