Friday 080514

Skill

Front Rack Mobility

Strength and Conditioning

A. Barbell Complex

  • Clean + Mid Hang Clean + High Hang Clean + 2 Front Squats
  • 5 Sets, 2 min Rest
  • Build to a Heavy Heavy Load

B. 3 Sets

  • 5 High Box Jumps
  • 15 Pull-ups
  • :30 Rest

C. 3 Sets

  • :45 Max Toes To Bar
  • :45 Max Super Burpees over Box
  • :45 Max Ball Slams

:15 Transitions between each movement

Competitor’s Guidance

  • Pre-Work: Mid Hang Snatch 5 x 1 @ 70%, Snatch Balance 5 x 2 @ 70% of Sn 
  • B. 40/30”, Chest to Bar
  • C. 40/25#, 20”
  • Post-Work: 200 Doubles in as few sets as possible

United Barbell Weightlifting Meet

Leave a Reply

Your email address will not be published. Required fields are marked *


*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>