1-4-22


TUESDAY 4th

Clean Day!


Power Clean 4x2

-Touch and Go


1) 0:00-5x30%

2) 2:00-5x40%

3) 4:00-4x50%

4) 6:00-4x60%

5) 8:00-3x70%

6) 10:00-3x80%

7) 12:00-2x80-90%

8) 14:00-2x80-100% (Set 1)

9) 16:00-2x85-100% (Set 2)

10) 18:00-2x85-100% (Set 3)

11) 20:00-2x85-100% (Set 4)


4x2 are at the SAME WEIGHT!


Fast interval today! 2 minutes the entire time... So, stay on time and be flexible with your approach to be successful throughout.


During some recent sessions with volume, I have seen some people misjudge or miscalculate how much to use for the working sets. Sometimes, people use too much and get sloppy or fail, and sometimes, people don't use enough and it's not challenging enough.


So, today, you have "Set 7" to figure it out... This double, before the 4x2, is there to be a dry run, so you can make the decision to stay at 80%, or how much to increase, for a challenging and successful 4x2.


PART 2

AMRAP 12

-12 DB Box Step Ups

-12 DB Power Cleans

-12 Toes to Bar


50/35, 24/20, T2B

40/30, 24/20, Toes Close to Bar

35/25, 20/18, Kness to elbows

30/20, 20/18, Hanging knee raises

25/15, as able box, Hanging Knee Raises or Toes To KB


For DB Box Step Ups: use both DBs, held at the side in the Farmers Walk position.


No resting DBs on the box; DBs must be placed on the ground between sets and during breaks.


5 views0 comments

Recent Posts

See All