A. Clean Drills
3 tall cleans + 3 hang power cleans (barbell only) x 3 sets
2 halting clean deadlifts + 2 hang power cleans x 3 sets (50% 1RM)
1 power clean + 1 clean x 5 sets (50% 1RM)
B. Row 500 meters 100% intensity x 2
-rest period is the same amount of time it took to row.
C. Push-ups
- Beginners: 1 negative x 7 sets; rest 45 sec
-Intermediate: 1-5 push-ups x 7 sets; rest 60 sec
-Advanced: Pseudo Planche Push-ups, 2-5 reps x 5 sets; rest 60 sec (elevate feet for more advanced folks)
I really liked the clean drills and working at a lower weight. Fun!! Is always exciting when Darci brings back new knowledge back to the gym!!! Thanks!!!!
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