Tuesday PivotX
Warmup
With An Empty Barbell:
5 Good Mornings
5 Elbow Rotations
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
With A Light Weight:
5 Power Cleans
5 Broad Jumps
With A Moderate Weight:
3 Power Cleans
3 Broad Jumps
*Build To 70%
Power Clean + Broad Jump
Set 1: 3 Power Cleans @ 70%
+ 5 Broad Jumps
Set 2: 2 Power Cleans @ 75%
+ 5 Broad Jumps
Set 3: 1 Power Clean @ 80%
+ 5 Broad Jumps
Set 4: 3 Power Cleans @ 75%
+ 5 Broad Jumps
Set 5: 2 Power Cleans @ 80%
+ 5 Broad Jumps
Set 6: 1 Power Clean @ 85%
+ 5 Broad Jumps
Set 7: 3 Power Cleans @ 80%
+ 5 Broad Jumps
Set 8: 2 Power Cleans @ 85%
+ 5 Broad Jumps
Set 9: 1 Power Clean @ 90%
+ 5 Broad Jumps
Every 2min x9
- All cleans must be caught above parallel. Reps can be performed touch and go or as singles.
- Broad jumps should be performed immediately following the last power clean each set.
- Score: Enter weights used for each set.
"Secret Formula"
4 Rounds x AMRAP 4:
20 Burpees over Barbell
500/400 Meter Row
Max Power Cleans 135 / 95 lb
Rest 4 Minutes Between Rounds.
Cleans shouldn't exceed 60% of 1RM
Modifications:
500/400 METER ROW
- Reduce Distance
- 400/350m Ski
- 1,000/800m Bike
- 400m Run
- 300m Air Run
POWER CLEANS
- Reduce Loading
- Reduce Reps
- Hang Power Cleans
- Dumbbells Power Cleans
- Kettlebell Hang Power Cleans