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  • Writer's pictureJohn Fadel

Wednesday: “plywood” w/ partner option.

Pivot Barbell Flow :15-:20 each

  • Good morning

  • Back squat

  • Elbow rotations

  • Press w/ reach

  • Stiff leg deadlift

  • Front Squat


Focus:

Power clean catch 

Teach the receiving position of the power clean as

Butt back 

Feet flat 

Knees out 


Elbows up

Workout

Hang Power Cleans 

On the 2:00 x 5 Sets: 

8 Hang Power Cleans 

Start First Set at 40% & Build 

"Plywood" 

"3 Rounds of 

5 Deadlifts 

5 Hang Power Cleans 

5 Front Squats 

…Rest 1 min

2 Rounds of 

10 Deadlifts 

10 Hang Power Cleans 

10 Front Squats 

…Rest 1 min

1 Round of:

15 Deadlifts 

15 Hang Power Cleans 

15 Front Squats 

Barbell: (115/85)


Partner edition:

  • You go I go

  • No rest between rounds.

  • Partitioned however you want.


After Party

4 Sets

10 Alternating DB goblet curtsey squats

20 Hollow body rocks


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