Come In With A Plan…
That Is All…
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ALRIGHT… HERE WE GO!!!
Strength…
Front Squats… 7 Sets To Build Up To Your Clean Weight…
Example…
If You’re Using 205lbs…
1st Set: 7 Reps @ 75lbs
2nd Set: 6 Reps @ 95lbs
3rd Set: 5 Reps @ 105lbs
4th Set: 4 Reps @ 115lbs
5th Set: 3 Reps @ 135lbs
6 Set: 2 Reps @ 155lbs
7 Set: 1 Rep @ 185lbs
If You’re Using 135lbs…
1st Set: 7 Reps @ 55lbs
2nd Set: 6 Reps @ 65lbs
3rd Set: 5 Reps @ 75lbs
4th Set: 4 Reps @ 85lbs
5th Set: 3 Reps @ 95lbs
6 Set: 2 Reps @ 105lbs
7 Set: 1 Rep @ 115lbs
HOWEVER!!! JUST BECAUSE YOU CAN FRONT SQUAT IT… DOESN’T MEAN YOU CAN CLEAN & JERK IT!!!
COME IN WITH A GAME PLAN…
MetCon…
***Clean + “Shoulder To OverHead”… ADV: M-205lbs/F-135lbs… Rx’d: M-185lbs/F-115lbs… Sx’d: M-155lbs/F-105lbs…***
***KettleBell Swings… AMERICAN… All Levels… M-53lbs/F-35lbs…***
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For Time:
5 Cleans… Plus 1 “STOH”
21 KettleBell Swings
4 Cleans… Plus 1 “STOH”
15 KettleBell Swings
3 Cleans… Plus 1 “STOH”
9 KettleBell Swings
2 Cleans… Plus 1 “STOH”
5 KettleBell Swings
1 Clean… Plus 1 “STOH”
20 Burpees… TIME!!!
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3…2…1… GO!!!
Mando
RainCrossStrengthandConditioning 