Week 3!

If you missed a week on this one you will be at 55% otherwise use 60% 1RM Back Squat for a single set of 20 reps…

50×10 reps and 55×8 reps for warm ups…


Take advantage of the weather before it gets too hot 😉

300m Run (Street & Back)
5 Power Cleans @ 80-85% (85 for newer athletes)
300m Run
4 Power Cleans
300m Run
3 Power Cleans
300m Run
2 Power Cleans
300m Run
1 Power Clean
300m Run
(13:00 cap)

The goal is 1:30 or less for each run so scale down to a gate run, if needed…

Also move to a .4/.5 Bike if you have any running related issues you’re dealing with…

Hump dayyyyyy….

Justin VanBeek

Written by: Justin VanBeek

Leave A Reply:

No comments yet.