Tuesday 01-16-24 Workout Of The Day
A.
EMOM – 5
1 Squat clean (3 second pull to just above the knee then JUMP!)
B.
E4M – 3
3 Squats Cleans
C.
21-15-9
Hang Power Cleans
Lateral bar over burpees
RX:65/95#
Int: 55/75#
Beg: 45/55# +/-
Just like last week’s workout, we’re hitting some heavy. squat cleans as part of our strength cycle. Part A. is to prep for part B. Which is our main course. Start with a controlled pull off the ground, explode and extend before pulling under the bar (part A. is just a primer and technique work before part B.
Part B is our main course. Perform three heavy singles from the ground with the goal of having all nine reps look the same. Take 15-20 seconds between reps if needed.
Part C. Is fast. Pick a weight you can go unbroken on all rounds for the hang power cleans and move quick and consistent on the burpees. FULL GAS PEDAL BABY!
