Featured Post

New website! New blog!

We are excited to launch a new home on the web for Flux School of Human Movement! Check out our new website right here  (same URL as befor...

Sunday, February 23, 2014

Monday, February 24, 2014

A. Clean and Jerk
Beginners: 5, 5, 5, 5 (Depending on skill level, from the hang, power and/or push press)

Intermediate: 3, 3, 3, 3 (please go up in weight with each set. Your first set should be approximately, 35-45 lbs under your max clean and jerk.

Advanced: Daily Max in 20 minutes plus 2 sets of doubles.  

Rest 2 minutes between sets.

B. AMRAP in 9 minutes:
power cleans x9  75/115 lbs
 Overhead Squats x 9 75/115 lbs

You may use only 1 barbell for this workout.

NOTES:
Beginners:
power cleans x 9
Overhead Squats x 9
Rest 60 sec
5 sets

IF your mobility does not allow you to do a weighted OHS, please do: Front Squats.


C. Mobility work for OHS:
weighted shoulder dislocates on stomach (as narrow as possible and as wide as necessary) x 10 reps x 3 sets
stationary cossack insertions x 10 reps x 3 sets 


No comments:

Post a Comment