Wednesday, 2/13

Power Clean

On the Minute x 10:
On the 0:00... 3 Power Cleans @ 65%
On the 1:00... 2 Power Cleans @ 70%
On the 2:00... 1 Power Cleans @ 75%
On the 3:00... Rest
On the 4:00... 3 Power Cleans @ 70%
On the 5:00... 2 Power Cleans @ 75%
On the 6:00... 1 Power Cleans @ 80%
On the 7:00... Rest
On the 6:00, 7:00, 8:00, 9:00 and 10:00 - 1 Power Clean, climbing.

All percentages are based off our estimated 1RM Clean.

"Squeaky Wheel"

AMRAP 15:
60 Double-Unders
20/15 Calorie Assault Bike Or 21/14 Row
10 Push Jerks (135/95)

Body Armor

5 Supersets:
5-4-3-2-1: Heavy Deadlifts
After each set:
10 Dumbbell Bench Press
15 Weighted AbMat Sit-Ups

5 Deadlifts - 70% of 1RM Deadlift
4 Deadlifts - 73-75% of 1RM Deadlift
3, 2, and 1 - Build to a heavy.

Rest 2:00 between sets

Freddy HansenComment