Wednesday, June 29, 2011

A. Power Cleans
Tech Work
A. 2 sets of 10 tall muscle clean; rest 45 sec.

B. 3 clean grip deadlifts x 3 sets @ 50% of your 1RM; rest 1 min. If you have no idea what that is, just make sure you have the bar off the floor with 10 or 15 lb bumper plates.

Beginners:
C. hang power cleans: 5 sets of 3; rest 1 min.

Advanced:
C. Work up to a 1RM and then go down to 85% and do 5 sets of 3 reps; rest 2 min.

D. Anaerobic Alactic Power
10 sec of work and 60 sec of rest x 8 sets
Advanced: Plyometric Push-ups (with this variation your create circles with your arm as you push yourself off the floor).
Intermediate: Regular Push-ups
Beginner: push ups on knees

rest 6 min

E. Toes to Bar
10 sec of work and 60 sec of rest x 8 sets