Warm-up:
-3 mins jump rope, Pass throughs, 10 OHS, 10 tall cleans (standing position, move under bar quickly)
Lift: Power Clean – Quick doubles 6x2; use 65-70%
-Once you power clean and stand up, lower the bar back to hang position without dropping it to complete the second rep. Make sure to stand up each time.
6x2 (2-2-2-2-2-2) rest 1-2 mins in between sets.
*Tabata This! (with push-ups and Sit-ups) 20 on 10 off for 8 intervals, then switch exercises and repeat
*For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.
*If you will not be making it on Thursday, replace sit-ups with rowing erg. or kipping pull-ups as we will be doing a pull workout tomorrow)
Assisted stretch: while sitting, stretch legs as far apart as possible and have a partner push down in middle back area while you reach for the center. Hold for 2 minutes. This feels pretty good.
I should be at UA tomorrow @ 6:30 for a rare appearance :)
-JD
Fast power cleans at 93lbs. Tabata push-ups something like 7, 7, 6, 6, 5, 5, 4, 4. Tabata pull-ups got interrupted by the friendly/chatty boxing instructor who didn't seem to realize I was doing a workout, but went something like: 4, 4, 2, 0, 0, quit for the day -- unable to get above the bar with only 10s rest, then calluses threatened to rip, decided to save it for tomorrow.
ReplyDeleteworkout with cody:
ReplyDeletetall cleans
95x5
135x3
then
(full) clean x 6 sets of 2
tabata push-up score = 12 -- triceps locking up by the end of this
tabata sit-up score = 10
clean doubles @ 155
ReplyDeleteCleans @ 155, tabata pushups were tough after benching!
ReplyDelete