Power Clean 1-1-1-1-1
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Community. Coaching. Caring.
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Run 800m
25 Power Cleans (135#/95#)
25 Pull-ups
Run 400m
15 Power Cleans (185#/135#)
15 Chest-to-bar Pull-ups
Run 200m
10 Power Cleans (205#/145#)
10 Bar Muscle-ups
* Load bar as you go.
Photo by @robcwilson
4th of July Weekend Schedule:
Every 1 min for 10 mins, alternating between:
4 Deadlifts, pick load
4 Strict Pull-ups
* Touch and go, no dropping last rep. Add or subtract pull-ups to your ability.
Snatch Grip Deadlift 3-3-3-3, using heaviest weight per set
Hang Squat Snatch 2-2-2-2, using heaviest weight per set
Overhead Squat 1-1-1-1, using heaviest weight per set
* 3 Snatch DL + 2 HS + 1 OHS complex.
5 rounds for time of:
5 Power Snatches (115#/75#)
5 Overhead Squats (115#/75#)
30 Double Unders
Photo by @robcwilson
4th of July Weekend Schedule:
Shoulder Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 7 mins of:
60/50 Row (Cal)
25 Push Press (95#/65#)
then Max rep Burpees in remaining time
Men: Row 60 cal, Women: Row 50 cal.
Score is total burpees.
Photo by @robcwilson
4th of July Weekend Schedule:
1 Power Snatch, pick load
Every 1 min for 10 mins.
12-9-6-3 reps, for time of:
Dumbbell Box Step-up (45#/25#) (24″/20″)
Power Snatch (135#/95#)
Dumbbell Box Step-up (45#/25#) (24″/20″)
Front Squat (135#/95#)
Complete as many rounds as possible in 6 mins of:
20 Double Unders
2 Muscle-ups
Handstand Walk, 15 ft
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go, no dropping last rep.
Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Scale to OH Squat.
Complete as many rounds as possible in 12 mins of:
Run 400m
15 Overhead Squats (95#/65#)
12 Chest-to-bar Pull-ups
Photo by @robcwilson
Tweens and Teens session is done! We will look to start another session in August or may do summer camp daily style classes for week long blocks. Details to come.