8/21/2017

8/21/2017

Lets get this Monday started with a new PR. Come ready to find a new max Power Clean.

Workout of the Day:

1) Coach Led Warm-up

2) Take 15-20 Minutes to find a 1RM Power Clean

3) 10 Rounds for time of
20 Air Squats
10 Burpees
3Power Cleans using 80% of todays heaviest weight

4) Not for time complete 2 rounds of
10 Ab Wheel Roll outs
20 Russian Twists with KB AHAP
30 Sit-ups

5) Stretching/Mobility


Competition Programming:

1) Deadlift
1x3@ 70%, 1x3@ 75%, 3x3@80%

2) Accessories
3x7 Good Mornings AHAP
3x7 Bentover Rows
3x10 Strict Pull-ups

3) For time complete
1 Mile Cycle
20 Walking Lunges
1 Mile Cycle
15 Walking Lunges
1 Mile Cycle
10 Walking Lunges

Notes: Hold a 45 pound plate overhead for the Lunges

4) Mobility/Stretching

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