Clean Technique Workout

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!!

Workout Post and a Plan for the Chattanooga Marathon

So, I decided today that I am going to train for the Chattanooga Marathon that is on March 5, 2017. I ran the B&A Trail Marathon in Maryland when I was 30 years old. I am hoping that an extra two months to get ready will make up for the 17 years since then. We will see.

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Banded Zots Press, 5 sets of 5 repetitions
Weight Training:
No Foot Snatch from the Knee, 5 sets of 3 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 15 sets total.
Weighted Vertical
Snatch
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 5 sets total.
Snatch Grip Deadlift to the Knee, 2 repetitions
Snatch Grip Deadlift
5 Second Negative
Snatch Grip Deadlift
Barbell Reverse Lunge, 4 sets of 8 repetitions
Mobility:
Banded Shoulder Stretch
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!