A.
Every 90 seconds for 15 minutes (10 sets):
Hang Clean (mid-thigh) + Clean (below the knee)
Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean.
Build load over the course of the 10 sets – after warming up with the barbell and 60 kgs, you should be starting your 10 sets.
195, 205, 215, 225, 235, 245, 255, 265, 275, 285# - last one was pushing it. tough
B.
Three sets of:
Clean Pull x 1.1.1
(rest 5-10 seconds between singles)
Rest as needed
285, 305, 325#
C.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.
295, 315, 335, 315, 335, 355#
D.
Complete rounds of 15, 10 and 5 reps of:
115/75 lb Thruster
Burpees Over the Barbell
You do not have to stand at full hip extension as you go over the barbell. This should be FAST, so stay low and keep your self-talk positive (don’t feel sorry for yourself).
2:40 - drooling like a madman on the burpees today, this one was a smoker.
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