New week!

 

POWER/SKILL:

Every minute on the minute for 15 minutes perform the following:

1-2 Power Cleans from the Floor

(Start around 60% of your best 1RM Clean and only working up 10-20 pounds at a time each round establish a max load for the day)

 

Make sure to not get to the 90%+ range until the last 3-5 rounds of this one…

 

WORKOUT:

25 Barbell Good Mornings (63#/95#)

50 AbMat Butterfly Sit Ups

20 Barbell Good Mornings (63#/95#)

40 AbMat Sit Ups

15 Barbell Good Mornings (63#/95#)

30 AbMat Sit Ups

10 Barbell Good Mornings (63#/95#)

20 AbMat Sit Ups

5 Barbell Good Mornings (63#/95#)

10 AbMat Sit Ups

(12 minute cutoff)

* Make sure the Good Mornings are a light to moderate feeling weight if you’re scaling down

* Big emphasis on long ranges of motion for the Sit Ups also

 

POST YOUR BEST WEIGHT FOR CLEANS AND YOUR TOTAL TIME FOR THE WORKOUT TO COMMENTS

Justin VanBeek

Written by: Justin VanBeek

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