Final from the Floor for Cleans!

 

POWER/SKILL:

Work on hitting the spots we have been practicing the last 3 weeks!

 

3 rep max Squat Clean

(10 second slow count after you drop your barbell before you will approach again and do your next rep)

 

Between each Clean set do a 50% 1RM sets of Strict Ring or Bar Dips/Negatives/Partials

 

20 minutes to work up using 5-7 sets trying to hit 90-100% by the final set

 

WORKOUT:

“Josh”

21 Overhead Squats (63#/95#)(60-65%)

42 Kipping Pull Ups

15 Overhead Squats (63#/95#)

30 Kipping Pull Ups

9 Overhead Squats (63#/95#)

18 Kipping Pull Ups

(10 minute cutoff)

 

Scale to 21-15-9 on pull ups

Scale to jumping pull ups, but with Rx’d reps

Scale OH Squat weight so you keep a good upright torso… Solid shoulders!

Use a light band on Kipping Pull Ups, if needed

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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