WEDNESDAY 26th
Part 1: Build to heavy single Squat Clean
0:00-3x30%
2:00-2x40%
4:00-1x50%
6:00-1x60%
8:00-1x70%
10:00-1x80%
12:00-1x80-90%
14:00-1x80-100%
16:00-1xSend It
Don't go crazy here! This is a 1 Rep Heavy on a 2 minute interval in 16 minutes.... This is NOT PR TIME! This is just to get weight in hand and prepare for Part 2!
PART 2
Clean Ladder!
Think about what you just Cleaned... The final barbell should be 80-90% of what you just hit!
Before EACH SET of Squat Cleans, perform the amount of Burpees to Target and Jump Ropes allocated to each level.
For Time:
-10 Squat Cleans at Barbell #1
-8 Squat Cleans at Barbell #2
-6 Squat Cleans at Barbell #3
-4 Squat Cleans at Barbell #4
-2 Squat Cleans at Barbell #5
115/85, 135/105, 165/125, 175/135, 185/145, 7 + 50 DUs
95/65, 115/85, 135/105, 165/115, 195/125, 6 + 40 Dus
75/55, 95/65, 115/85, 135/95, 165/105, 5 + 30 DUs
65/45, 85/55, 95/65, 105/75, 115/85, 4 + 20 DUs or 60 SUs
55/35, 75/45, 85/55, 95/65, 105/75, 4 + 10 DUs or 50 SUs
On each round, the Burpees and Jump Rope should take roughly 60 seconds. The Cleans should also take around 60 seconds. With extra time for weight changes and transitions, you should be flowing with 2:30-3:00 rounds.
By all means, if you are someone with strong weight, but not Jump Ropes, or strong Burpees but not Cleans, feel free to mix and match to adhere to this flow.
Have fun!!!