A. Power Cleans
Tech Work
A. 2 sets of 10 tall muscle clean; rest 45 sec.
B. 3 clean grip deadlifts x 3 sets @ 50% of your 1RM; rest 1 min. If you have no idea what that is, just make sure you have the bar off the floor with 10 or 15 lb bumper plates.
Beginners:
C. hang power cleans: 5 sets of 3; rest 1 min.
Advanced:
C. Work up to a 1RM and then go down to 85% and do 5 sets of 3 reps; rest 2 min.
D. Anaerobic Alactic Power
10 sec of work and 60 sec of rest x 8 sets
Advanced: Plyometric Push-ups (with this variation your create circles with your arm as you push yourself off the floor).
Intermediate: Regular Push-ups
Beginner: push ups on knees
rest 6 min
E. Toes to Bar
10 sec of work and 60 sec of rest x 8 sets
Well, I have iced my elbows, wrists, hands and neck...they all feel better but I am still walking like Forrest Gump...silly squats.
ReplyDeleteIt was fun to work out with the lunch crowd today! Congrats Brenda on your new power clean PR!
ReplyDeleteThanks Mieka and Charity for the great coaching today. My awful cleans are a bit less awful now!
ReplyDeleteYour welcome !
ReplyDeleteGreat to see you again Mike. Good work on the cleans.
:)
- Mieka