- Athletes should work to go up in weight each set.
- All reps should be completed before putting the bar down.
- Somewhere between 70-80% of your 1RM clean is a great place to be by the end.
- Score: Enter weights used for each set incase you needed to go up or down in weight on any set.
Every 2min x8
From the ground
1 clean shrug
1 hang power clean
1 squat clean
12 butterfly sit ups
Part 2
This workout is tailored to you and what your needs and goals are. If you’re looking for lean muscle mass lighter weight higher repetitions, to tone up. If you’re looking for building muscle, and strength, more weight and lower repetitions.
-4 moments combination of upper and lower body movements.
Start athletes a different movements, if needed.
AMRAP
2 min per movement
1 set each
2 laps around all movements.
:45 sec between movements
BB bench press 165/85#
Sissy squats 70/50#
Bench OH extensions 60/40
LM squat press 90/35
Score is weight and reps per movement
Use white boards
Clean: 65-70-75-80-85-90-95-105
Bench 65# total: 48
Sissy 40# total: 90
OH ext 30# total 78
LM squat 40# total: 46
Clean complex: 95-115-135-185-205-215-235-245 Sissy 70# total: 61 Oh ext 70#: 43 Squat press 90#: 31 Bench 185#: 26
Clean - 95/115/145/145/165/165/185/185
Bench - 185# 38reps
Sissy - 70# 58reps
OH Ext - 60# 54 reps
LM squat press - 75# 32 reps
Clean - 95/115/135/145/155/175/185/185
Bench - 165# 42 reps
Sissy - 70# 46 reps
OH Ext - 70# 52 reps
LM squat press - 90# 38 reps