Tonight was just focused on skills for performing the clean.
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Clean Barbell Muscle Up, 8 repetitions
Front Squat, 5 repetitions
No Foot Clean, 5 sets of 3 repetitions at 50% of 1-RM
Super Set: Perform each exercise in order to complete a set. Six sets total. No rest between exercises.
Weighted Vertical, 1 repetition at 70% of 1-RM
Hang Clean, 2 repetitions at 70% of 1-RM
Front Squat, single repetitions and increase weight until a 1-RM is reached
Have a Great Day!!
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