Workout of the Day
Every minute, on the minute, for 15 minutes:
High Hang Clean + Clean @ 65-80% of 1-RM Clean
Do not allow your chest to tilt forward over the barbell on the high hang clean – dip straight down by pushing knees out and driving hard to full hip extension, then be quick under the barbell.
Every minute, on the minute…
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (100/70kg)
25 Wall Ball Shots (12/9kg)
Rest 4 minutes, and then repeat.
Note rounds and reps for both sets separately.
Three sets of:
Weighted GHD Hip Extension x 6-8 reps @ 2014
Rest 30 seconds
Seated Leg Curls with Band x 12-15 reps
Rest as needed
Programmming Note – For this cycle we will specifically recommend active recovery work each Thursday. It will often be work in a pool. If you don’t have access to a swimming pool, you can mimic the time domains on a Concept 2, AirDyne, bicycle, Versa Climber, or other low-impact cyclical/monostructural apparatus…but my preference is that you find a pool and work on your swimming mechanics.