Monday, September 28, 2015

A. Clean Complex
Advanced: 1 high hang plus 1 hang plus 1 clean x 3 reps x 5 sets.
Again, I hate percentages, so let's try and work with concrete numbers. If you are an advanced lifter, your first working set should be approx. 50-60  kg under your max clean.
Less advanced you are going to be much higher. Let's say your max clean is 120 lbs. First working set should be around 60-70 lbs.

Intermediate/Beginner: 2 reps of each

See- Wednesday, September 16, 2015

B. AMRAP in 5 minutes:
box jumps x 5 24/30" I want a soft landing. No noise. If you are loud, go down in height.
Ring Dips x 3/5

Rest exactly 60 sec.

C. For Time:
     500 meter row
     25 kipping pull ups
     35 goblet squats 35/55 lbs
     25 wall balls 14/20 lbs